WARM UP
Coaches dynamic warm up
Then,
Stretch
ADVANCED
WORKOUT
40m shuttle sprint
**6x**
Then,
A1) 8 deadlifts @ 75% of 1RM
A2) 5 MX height squat jumps
**4x – rest 2min BTWN sets**
Then,
B1) 12 RKBS 53/44
B2) 8R/8L KB split rows
**3x – rest 2min BTWN sets**
Then,
2k run
INTERMEDIATE
WORKOUT
40m shuttle sprint
**6x**
Then,
A1) 8 deadlifts @ 75% of 1RM
A2) 5 MX height squat jumps
**4x – rest 2min BTWN sets**
Then,
B1) 12 RKBS 35/26
B2) 8R/8L KB split rows
**3x – rest 2min BTWN sets**
Then,
2k run
BEGINNER
WORKOUT
40m shuttle sprint
**6x**
Then,
A1) 8 KB deadlifts 26/18
A2) 5 MX height squat jumps
**4x – rest 2min BTWN sets**
Then,
B1) 12 RKBS 26/18
B2) 8R/8L KB split rows
**3x – rest 2min BTWN sets**
Then,
1k run