Strength and Conditioning 1:30:00 [0]
Gym avec Emily
Warm-up
16+16 Single-leg hops - Up/Down, Sideways, Forward/Back
10+10 Single-leg Push Off
Agility Ladder
10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps
3x5 Lat Pulldowns (7, 8, 9 plates, who knows how heavy they actually are)
Pulldowns on account of Emily being unable to do a pull-up
3x8 Back Squat (20, 50 warm-up, 70, 80, 80kg)
3x8 Deadlift (70 warm-up, 100, 100, 100kg)
3x8 Benchpress (20 warm-up, 50, 60, 60kg)
2x10 Wheel Roll-outs