S&C (Nigel) 1:30:00 [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 elevatef
Marching/skipping + w medicine ball + w harness
Medicine ball throws rotation
Sprints x 3 leaning start
Front squats warm up 5@20kg + 5@30kg then 5*5@35kg
Bulgarian split squats 3*9ea 16kg ea
Rows 3*916kg
Hamstring curls 3*8 R calf cramped on 1st set
Curl to dumbbell press 3*8 7.5kg ea
Trx rows 3*12
Renegade rows 7.5kgea 3*8