PUBLIC HOLIDAY – KINGS BIRTHDAY
This is a deload week before our lifting party this weekend. For athletes that have been lifting heavy please reduce the load this weekend and move your body with a focus on technique. Athletes that have not been lifting heavy, continue to focus on technique and add as much load as you wish while keeping your body safe.

Intention: Fun team workout

Prep: shoulder mobility for range and activation for pushing, SL hip mobility and activation for single leg work, ankles and calves for jumping. Cardio warm up to ready the body for fast work.

Teams of 4.
45sec work/15sec transition
Stay on each station for 3 rounds (12 mins).

**If there are odd numbers, you can have 5 in a team and have one pair shadow.
**Write mini white boards up for each station

Station 1
1. DB goblet squat (RX 10kg)
2. Box Step overs (RX 20 inch+)
3 DB plank pull throughs
4. Rower

2 min rest

Station 2
1. DB alt reverse lunge (1 x DB on back of neck)
2. Medball rainbow slams
3. DB Farmer carry (12.5kg+)
4. Ski

2 min rest

Station 3
1. Burpee broad jump (step back)
2. Deadball cleans (12kg+)
3. DB Russian twists (or ankle taps)
4. Bike