Monday
Q1 Warm Up
Run 200m
Jump Rope Tabata
Dynamic Flexibility
Strengthen & Lengthen
Couch Stretch
Q2 Skill & Technique Tier 1
Treadmill Test 3 x 10 - 30s
Turkish Get Up (H) 3 x 1e
Q3 Strength & Power
A1 Front 1 1/4 Squats 4 x 3
A2 Hurdle Jumps 4 x 5
A1 Floor Bench 4 x 10/8/6/4/2
A2 Sled Rope Pull/ Push 4 x 10yds
Q4 MetCon Challenge Girl
Double Unders
Sit Ups
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