Strength and Conditioning 45:00 [1]
3x8 4kg
bent over shoulder press
shoulder press
arm raise
3x10
band row
horizontal band row
3x10
25kg grappler rotations
single leg squats (L&R)
22.5kg single arm grappler push up (L&R)
24in box jumps
10 squats @ 20, 30, 40, 40
10 RDL @ 30, 40, 45, 45
3x10
hanging knee tucks
8kg ball-wall throw
3x10
leg raises
8kg overhead slam