Beginning of the week, let’s go!

Champs this weekend, oh man! Derby derby derby, which will require the following things:

  • Star-jumps in Skate Position 2 x 20
  • Lunge Jumps 2 x 20
  • Side Jumps 2 x 15
  • Single Leg Hops 2 x 15
  • Bench with alternate push-up 2 x 20
  • Machine squats squatting so thighs are horizontal then explode back up. 3×12 45, 65, 75
  • Clean and extend, olympic bar one end at base of wall, squat cross hand over bar grab hold clean and they explode up on the toes extending arm overhead
  • Straight leg dead lifts 3×12 45, 50, 50
  • Calf Raises 3×12 45, 45, 45
  • Glute/ham Raises
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