Strength & Conditioning Session
Aim to complete session within 45-60mins
Mobility Prep
Lower Limb Mobility Circuit
Explosive Lifting
A) Power Clean 3 Position Complex 5 sets x 3 reps (1 rep each exercise)
[2min rest between sets]
*Work on technique and explosiveness
Compound Strength
Bi) Incline DB Bench Press 1.5 reps 4 sets x 5 reps
Bii) Horizontal Row 4 sets x 8 reps
[90s rest between sets]
Assistance Exercises
Ci) DB Reverse Lunges 3 sets x 6-8 reps each side
Cii) KB Clean & Press 3 sets x 4-6 reps each side
[90s rest between sets]
Di) Landmine Lateral Raise 3 sets x 8 reps each side
Dii) DB Hammer Curls 3 sets x 10 reps
[60s rest between sets]
Metabolic Conditioning
7 Rounds for Time:
7 Burpees
7 Medball Slams
7 Calorie Bike/Ski/Row
