Thursday 10th October

Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 30sec Bottom of push up hold

35sec Glute march

6 Push up (can be on knees)

30sec Prone W-hold

6 Wide hand push up (can be on knees)

25sec Glute march

6 Narrow hand push up (can be on knees)

20sec Prone W-hold

6 Arm out to the side push up each side – one arm extended out to side, other arm normal position (can be on knees)

15sec Glute march

6 Explosive push ups – hands must leave ground (can be on knees)

10sec Prone W-hold

Weightlifting

A: Bench Press (4 x 4 @ 85%)

Accessory

B: Metcon (3 Rounds for time)

3 rounds, each for time

15m Sled pull (70kg/50kg/50kg/37.5kg)

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