In the pool:
5 minute jog
Warm up:
High knees
Butt kicks
Straight leg
Knee to chest
Figure 4
Jump circuit 3x30s each jump:
Star jump
Tuck jump
180
Pogo jump
Sprints down and back the length of the pool x3
Leg swings
Track:
Chant 4
50 jog back
100 jog back
150 jog back
7 arounds x1
9x100m tech runs 90s rest
Med ball throws:
Partner exchange x10
Hammer toss x10
Chest pass x10
Kneeling shot x10
Kneeling back shot x10
Kneeling over the shoulder x10
Front loader x10
Hikes x10
Axe chop x10
2 lap cool down
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