A1
Overhead med ball toss
2 x 5
A2
Hurdle jumps
2 x 6
B1
Trapbar deadlift with band
3 x 6
B2
Banded dead bug
3 x 8
C1
Landmine shoulder press
3 x 8
C2
Adductor side plank
3 x 00:30
D1
Seated jump with weight
3 x 5
D2
Calf raise isometric
3 x 15
A
20m accelerations
B
30m accelerations
C
20m accelerations
D
30m accelerations
A1
Push-Up
3 x 10
A2
Hanging knee tuck
3 x 10
B1
Incline Bench Press
3 x 8
B2
Plate front raise
3 x 10
C1
Close-grip seated row
3 x 10
C2
Seated overhead dumbbell press
3 x 8
D1
DB Bicep Curls
3 x 10
D2
Tricep Pushdown
3 x 10
A
60m sprint
3 x 2 @ 60