Warm up:
Chant 2
Sand warm up
Balance warm up
Hurdle mobility dynamic and static x2
12x100m sprints
Turn-arounds on 1, 3, 7
90s rest
General strength:
30s each
Burpees
Med ball Prisoner squat
Med ball Good AM
Low crawl
Donkey kicks
Mountain climbers
Plank
Circuit x2
Med ball throws:
Partner exchange x20
Chest pass x10
Hammer toss x20
Lateral twists x40
2 lap cool down
15 minute ice bath
See you in a few hours. 6 am's start tomorrow!
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