S&C / Core / Plyo / Flexi 1:00:00 [1]
Glute + Hammy bridges
Press ups with thoracic rotation 10+10
Monster walks 10xFBLR
OH lunges x2 lengths
Box jumps 5 x max
2x3+3 SL squat
2:1 4+4
1:2:1 4+4
Pull Up 6x4
BS with bands at knee 50, 50
BS no bands 60, 65
Core:
2x5+5 split squat
2x8+8 Plank SA row
2x60s flr arm plank
2 x10+10 Bar rotation