Strength and Conditioning 45:00 [1]
3x10
5kg plate lo-hi (L&R)
single leg touch down (L&R)
Band pull back
Horizontal band pull back
Single leg box jumps (L&R 5 each)
20kg military press
20kg bent over row
Forward-left-right two-footed hurdle jumps
2x10kg chest press
10kg overhead pull
squats @ 30
Deadlifts @ 30
alternating dead bugs (L&R)
8kg overhead ball-wall throw
Hanging knee tucks
8kg overhead ball slam