WARM UP
Jog 400m
25x Push-ups
25x Squats
25x Sit-ups
Jump rope 2 minutes
MOBILITY & SKILLS
Trigger Point Therapy – Row – Double Unders
CONDITIONING
A) Intervals
Rest 45 seconds between intervals
Row 10x250m
Rest 5′
B) Tabata Sprint 10m
Rest 2 minutes
Tabata Double Unders
ACCESSORY WORK
ABS/CORE
Weighted Back Extensions 3×12-15
Toe To Bar 3×10
Barbell Rollout 3×10
GHD/AB-Mat Sit-Ups 3×12-15
Plank, any variation 3×1-min