Strength and Conditioning 45:00 [1]
SE week 3 - 3x12 @ 70%
Warm up (3x10)
Band pull back
Horizontal band pull back
5kg plate lo-hi
Single leg touch down
Bounds
Overhead squat
Groiners
Leg swings
Main
Overhead lunge
10kg single arm row
40kg squat
15kg military press
Core
3x1min plank
3x30 5kg Russian twist
3x10 R side plank with leg raise
3x10 L side plank with leg raise
3x10 leg raises
3x10 back extensions
3x10 alternating dead bugs