HA Summer GP

Complete the following for 2 rounds: Spiderman x 10 yards Lateral Lunge x 10 yards [body weight only] Dead Bug Home x 30 Sec Dead Bug Contralateral x 30 Sec Side Plank x 30 Sec Ea. Side

Sprint Prep

Jump Rope x 5 mins then: Pogo 2 x 10 yards March 2 x 15 yards OH March 2 x 15 yards Switches 2 x 10 yards Working on building lower limb capacity here!

Front Squat - HA

3 x 5

Broad Jump

3 x 3

Kneeling Single Arm Press - HA

3 x 8

Chin-ups

3 x 5

Complete the following for 2-3 rounds based on time! Active Foot Bulgarian Split Squat x 8 ea [Body weight only] Lateral Lunge x 8 ea Shin Pull x 20 Complete 1 set of each movement to complete 1 round. Repeat 3x.

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Implement of Choice!

Examples of implements: Run Outside, Treadmill, Assault Bike, Rower - If you run outside just record total distance covered Test 1: 5 Rounds: :45 Max Calories 4:00 Rest - It's important to really give maximum effort to each interval. Don't pace this. Record: 1) Max Calories from 1st Interval 2) Average calories (add all five intervals up and divide by 5) 3) Range (Maximum calorie interval - minimum calorie interval) The goal would be to have the highest maximum and average with the lowest range. But you'll find it's pretty difficult to "ace" all three categories.

HA Family Recovery

Complete the following: Couch Stretch x 1 minute each side Banded Hamstring Stretch x 1 minute each side Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

HA Summer GP

Complete the following for 3 rounds: Spiderman x 10 yards Band Walk x 10 yards Dead Bug Contralateral x 30 Sec Side Plank Rotation x 20 Sec Ea. Side

Sprint Prep

Jump Rope x 5 mins then Pogo 2 x 10 yards March 2 x 15 yards OH March 2 x 15 yards Switches 2 x 10 yards Dribble Low 1 x 15 yards Dribble Medium 1 x 15 yards Dribble high 1 x 15 yards Dribble Bleed 1 x 30 yards

Barbell RDL - HA

3 x 5

Dumbbell Jump - HA

3 x 3

Dumbbell Walking Lunge - HA

3 x 15

Push Up - HA

3 x 10

Complete the following for 2-3 rounds based on time. Dumbbell Bent Over Row x 8 Ball Slam x 12 Calf Raise x 20 Complete 1 set of each movement to complete 1 round. Repeat 3x.

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Implement of Choice!

Examples of implements: Run Outside, Treadmill, Assault Bike, Rower - If you run outside just record total distance covered Test 2: 10:00 for Max Calories - Pace this for 10:00 of heavy, consistent effort. Really push yourself here.

HA Family Recovery

Complete the following: Couch Stretch x 1 minute each side Banded Hamstring Stretch x 1 minute each side Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.