took some vids of plyos which I’ll post in the next few days
Auto Reg rating
0
Track
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
2s x 4r x 60m 2 / 15 min rec
Med Ball Throws
Backwards x 5
Overhead x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skips
2 x bounds
2 x LLRR
2 x 2 foot hops
Squats
3 min rec
70 x 5
115 x 5 x 5
Bench
3 min rec
70 x 2s x 5r, 1s x 4r
S/set with 60 sec between reps
Chins 5s x 8r
Overhead DB press 5s x 8r x 15db
RDL 5s x 8r x 70
abs & stretch
Rating
8