Warm-up:
- Run 400m
- Samson stretch (15-20 sec per side)
- 10 hip bridges (hold 10 sec)
2 rounds of:
- 10 back extensions
- 10 air squats
- 10 sit-ups (abmat or GHD)
- 10 push-ups
- PVC/empty bar press progressions (10 mins)
WOD:
Press: 5-5-5
Push Press: 3-3-3
Push Jerk: 2-2-2
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs)
- Couch stretch (20 -30 secs each leg)
- Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes. Normal start times of 0530, 0630 and 1600.
Warm up prior and be ready to 3, 2, 1...Go!