A.
Warm Up 5 Minutes
B.
MB Power Work:
SL RDLs X 5ea
SL Pole Sweeps X 15ea
Power Plank X 2 for 10 sec
Leg Lowering X 10ea
Small Jump to SL Vertical shin land with 2 sec pause X 4ea
MB NO Countermovement Scoop X 4
MB Slam to Squat Position with 2 second Pause X 4
Power Plank X 2 for 10 sec
MB NO Countermovement Scoop X 4
MB Slam to Squat Position with 2 Second Pause X 4
30 Sec water break
MB Countermovement Scoop X 4
Game who can throw the highest X 1
C.
August “12th” Workout Complete as many rounds as possible in 20 Minutes:
B. One DB SL RDL X 12ea
KB Goblet Split Squat X 12ea
Inverted Rows x 12
Backwards Bear Crawls X 12 Metres