[Franz29]

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Warm-Up

Skills
Balance Drills #3

i: Stand on one foot and push the opposite leg out behind you (10 times each leg)

ii: Stand on one foot and move the opposite leg in a cycle motion for 5 revolutions (10 times each leg)

iii: Hop on the one foot and perform a 3/4 turn. When you land, kick the opposite leg slowly to the side (5 times each leg)

iv: Perform a 3/4 turn without a hop (so pivot on the foot) then kick the opposite leg slowly to the side (5 times each leg)

Flexibility and Mobility training concentrating on the shoulder joint


Strength
Deadlift 3×3


Conditioning
Three Rounds for Time of;

8 Bench Press @ bodyweight (0r 75% max, whichever is less)

30 metre shuttle run

30 metre shuttle run: Place cones every 5 metres out to 30 metres. From the start line, run to cone one ad back, then two and back etc until you run to the last cone and back.


Flexibility and Cool-down
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