Auto Reg rating
-2
Grass
2 x 10m walkback rec
2 x 20m 2 min rec
2 x 30m 3 min rec
2 x EFE 4 min rec
35 sec
20 min rec
30 sec
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
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
1s x 5r x 70, 1s x 4r x 70
S/set with 60 sec between reps
1 arm db row 5s x 8r x 35db
Military press 5s x 8r x 35
abs
stretch
Rating
6
pretty average throughout but not too concerned as am now dropping volume as start back racing next Saturday.