Day Four – Thursday 29/10/2020

Warm Up:

1 x 10 reps:
1. Glute Bridge
2. SL Glute Bridge ea.
3. Dead Bug ea.
4. Superman ea.
5. Shoulder Taps ea.

2 rounds of:
1. Split Squats x 5ea
2. Sumo Squat x 5
3. SL RDL x 5ea
4. Inverted Row x 10

A Series – Power Efforts
A1 – Broad Jump x 5
A2 – Single Drop Down x 5ea
A3 – Jump Lunges x 5ea
A4 – Plyo Push Up x 5
Rest 60-90sec x 3 sets

B Series 
B1 – Box Stomp Step Up x 6ea
B2 – Push Up x 6-8 x 5
Rest 90-120sec x 4 sets

C Series 
C1 – Inverted Row x 10
C2 – DB Standing OH Press x 10
C3 – Copenhagen Bridge x 15sec
C4 – SL Calf Raise ISO Hold x 15sec
Rest 60-90sec x 3 sets