MVMT PREP
In place
Above Knee cap Mini banded hip bridges / hip bridges w/ OH rotation
Above knee cap Mini band SQ
Above Knee cap Mini band Squat w/ abduction
Above wrist mini band Scapular Stability Clocks
Pregression Quad / Progression Full High Plank Position
Above elbow mini band PU
Dynamic Track warm up - use hurtles, ladder, curve etc
15mins

THE FUN RUN

2 ROUNDS timed HIIT circuits (not including FIRE DRILL)
3 stations, 2 equipment set ups, 2 partnerships per station, Trainers Choice for exercise Compilations

STATION 1 : HURDLES (4 - 6)
a)LAT HURDLES
b) 2 Ft Forward Hops
c) Staggered Forward & side Hurdle Hops *think mini Hurdle Challenge*
low/high settings depending on what's available to you

STATION 2 : BOX (3)
a)SL Box Ups Alt @ top
b) Box Overs
c) Front Foot Elevated Fast Feet Switch
low/high settings depending on what's available to you

STATION 3 : KB (1 HVY/2 KB LGHT)
a) single KB swings
b) & c) Alt SA swings/cleans/snatches
lbs & alternating depending on what's available to you

FIRE DRILL : 20s On : 20s ON You Go, I Go X @ 3 each station, 30s Transition b/w Stations
7mins

1mins REST

ROUND 1 : Trainer Compilation A 20s ON : 05s Transition X 8 @ each station, You Go, I Go w/ partner. 30s Transition b/w station.
10mins

1mins REST

ROUND 2: Trainer Compilation B 20s ON : 05s Transition X 8 @ each station, You Go, I Go w/ Partner. 30s Transition b/w station
10mins

35mins (28min work, 7 mins rest/explain/set up)