Gym (S&C) 1:15:00 [1]
Standard warm-up
3x5 Pull-ups
60s per ankle on Bosu between sets
Standard ladder drills
10x Box jumps + landing
5+5 Single leg box jumps + landing
5x Rebound box jumps
3x10 Overhead reverse lunge (25kg)
3x5 Front squat (40, 50, 50kg)
3x5 Deadlift (60, 70, 70kg)
3x8 Dumbbell benchpress (18kg DB)
Circuit Session: 3 sets of 30 seconds on, 15 seconds gap, 1 minute between sets
Leg raises
Windscreen wipers
Toe touches
Ankle taps
Dead bugs with ball
Plank side touch
Side plank
Other side plank
Russian twist (8kg)
Bicycle crunches
Stretch and roll in My gym
Did some calf raises too