Sorry its Late .........
Pre class warm up -
60s banded couch
60s elevated pigeon
60s trap smash
60s chest stretch
60s pec smash
Class warm up -
3 rounds each YGIG format
4 lateral Pipe jumps (not to high focus on speed and minimal time on the floor)
5 power jumps (light dumbells aim for max height each jump)
1x suicide sprint ( touch the line with hand , Focus on planting foot and the first 2-3 steps off that line fast and explosive) Lane 6/9/12
Power -
Build to a heavyish 5 on the power snatch across 4-5 sets (can be touch and go or singles)
Power 2 -
5 rounds of
10 DBl KB swings ***
3 Banded Broad jumps (increase band tension each round)
OR to scale 5 normal broad jumps
*** KB SWINGS (HEAVY, when you select a weight think about how heavy you can deadlift e.g Phil should be doing no less then 32's, Ladies e.g Fi 24s, Shazza k 20s, use these guys as a rough gauge on what you should be choosing).
KB doesnt need to go any higher then belly button, focus on a quick snap and squeeze of the but cheeks
Power 3-
FOR TIME
20/15 cal AB
10 burpee Box jump overs 24/20
30 DB thrusters 22.5/15
ENJOY :)
