S&C (Nigel) 1:15:00 [3]
Warm up
Drop squats
Single leg drop squats
Fast feet
Bounds
Plyometric jumps
Plank 2 x5 ea legs/arms + 10 sec hold elbow and foot elevated
Marching/skipping + w medicine ball + w harness
Sprints x 4 3 point start better when right leg behind
Deadlifts (power) 3*3 @ 60kg
Front squats warm up 5@20kg + 5@30kg + 5@35kg then 4*5@37.5kg
Bulgarian split squats 4*5@ 20kg ea
Rows 4*8 @20kg
Back supported glute bridge 3*10 hold last one 10sec @60kg
Curl to dumbbell press 3*8 7.5kg ea
Trx rows 3*12
Renegade rows 7.5kgea 3*8