Warm up:

  • run with bounds and heel flicks
  • frankensteins
  • resisted rows
  • resisted chest press

Conditioning phase 1:

2 rounds, 1 minute at each station and 20 seconds between stations, 1 minute rest between rounds

  • tyre drag
  • med ball tennis
  • dead man poke
  • med ball bounces
  • flutter kicks
  • dynamic stretch station

Conditioning phase 2:

  • 10x prone leg abductions
  • 10x prone hip flexes
  • 5x wide grip knee push ups
  • 5x normal grip knee push ups
  • 5x close grip knee push ups

Cool down:

Walk and stretches