TUESDAY

Shoulder activation (bands)

Windmill complex

Calf pumps

Hollow & arches

Scap pull ups & lat pull backs

Knee raises and Toes to bar progressions and kipping

Strength Development:

Strict HSPU

5 sets @ 2 minutes

Maintain across all sets

Stimulus:

· Strong active shoulders

· Engaged Lats. – good setup

· Strong drive through shoulders

Cardo Endurance Test

20 min’s every 4 min’s

0 – 4 minutes:

Run 400 meters + maximum double-unders

4 – 8 minutes:

Run 400 meters + maximum sit-ups

8 – 12 minutes:

Run 400 meters + maximum pull-ups

12 – 16 minutes:

Run 400 meters + maximum toes-to-bar

16 – 20 minutes:

Run 400 meters + maximum push-ups

Score is total of movements

Please write on board to track fitness.