- 5 Back Squats - Heavy, one set after the other. - 12 Burpees, each do 1 rep at a time alternating. Perfect form only.
- 30 sec rest,
- 1min as many double unders as possible.
- 1 min rest.
Repeat and AMRAP for 25mins
Football/ Rugby Warm up.
Working in pairs with resistance bands, do 5 of the following each one after the other: - sprint, - backwards Sprint, - broad jump, - gorilla hop, - bear crawl.
Catching practice, if you drop the ball - penalty e.g. 3 Burpees. Penalty for coach if poor execution with the racket.