Strength and Conditioning 45:00 [1]
5min jog
2x6(each leg)
Knelt lo-hi band rotation
Hanging leg raises
Band resisted single leg RDL
10kg single leg hip thrust
3x3
25kg clean
4x4
60,65,70,70kg 1/4 pin squat
55,65,65,65kg block deadlift
3x5
2x10kg Bulgarian split squat
2x2.5kg Lunge to step-up with knee drive
6kg lateral explosive lunge with chest pass
6kg explosive lunge with chest pass
6kg ball-wall throws
5min jog