Coaches Notes

9:30am is CANCELLED today only. Thanks for understanding!

Warm Up

2 rounds
200 m row
5 box jumps
10 kb drag throughs
10 goblet curtsey squat each side

Strength - 1 x 1 Back Squat


 After a good warm up and mobility work up to a 1 rep max front squat

Fitness - Fire Drill - Fitness

2 Rounds:
400 Meter Run
12 Dumbbell Snatches (50/35)
15 Pull-ups

Performance - Fire Drill - Performance

2 Rounds:
400 Meter Run
12 Dumbbell Snatches (60/40)
15 Chest to Bar Pull-ups