Q1 Warm Up 45s:15s
Run
Jump Rope
Heavy Rope
Row
Hex Drill
Slide board
Q2 Skill & Technique Tier 1
Tire Jump 3 60
Q3 Strength & Power
A1 3 Hurdle Run 4 x 3e
A2 Pro Agility 3 x 2
B1 BUP Walking Lunge 4 x 5e
B2 GHR 3 x 5
C1 Press Wk 3
C2 SL MB Chest Pass 3 x 10e
Q4 MetCon Challenge
Level Up
Double Under UBx
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