[Franz29]

C3W2


Warm-Up

Skills
Dot drills – Hopscotch x 4, hopscotch with twist x 4, skier x 4

(examples of the above dot drills can be found here. The link is safe for work/family. A simple Dot board can be drawn on the floor using chalk or marked out with tape)

Works: Balance, Agility, Coordination


Strength
3×3 sets at 85, 85, 90% of;SquatPressRing Row 3×10
On the last set perform as many reps as possible



Conditioning
50-4-50Overhead SquatLoad the bar with 50% of your max overhead squat and perform 50 reps for time in as few sets as possible.
Flexibility and Cool-down
Post weights, sets and times to FK.UK.

Have Fun!



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