5:00 easy jog (or other aerobic activity)
10 each side : perform below as a circuit doing each movement once ... on each side ... ten times total
Elbow to instep
Then with dumbbells that weigh (as a pair) 20 to 30% of your bodyweight:
10 min AMRAP
10 REVERSE LUNGE PLUS SINGLE PRESS (left leg reverse lunge - left arm single OH press). DO 5 PER SIDE
10 RENEGADE ROWS WITH STABLE HIPS - NO ROTATION - CONTROL THE WEIGHTS WELL DURING THIS - GO FAST HERE BUT NO SLAMMING THE WEIGHTS - MAKE SURE YOU ARE WORKING ON BOTH ECCENTRIC AND CONCENTRIC PHASES - RAISING AND LOWERING. DO 5 PER SIDE.
10 GOBLET SQUATS HOLDING ONE OF YOUR DUMBBELLS
Then complete 5:00 easy aerobic activity
Then complete 8 x :20 seconds ON DOUBLE UNDERS / :10 seconds rest
Then rest 4:00
Then complete 10 x sprints starts - distance as normal with ball by the pull-up bar. Make sure you alternate forwards and backwards sprints. Work for 10 seconds and rest for 50 seconds.