Strength/Accessory/Recovery
WU: 3 mins Row/Bike
 
Strength (tempo)
1) 3×5 Tempo DB Chest Press on Medball
– 5 seconds up, 5 Second hold, 5 seconds down
2) 3×5 Tempo Ring Rows
– 5 seconds up, 5 Second hold, 5 seconds down
 
Strength (Isometric)
1) 3 x ME dead hang (take decent break in between)
2) 3 x ME static hold on rigs (can put foot down lightly to get at least 15 seconds)
 
Coach led streatch
Shoulder, Quad, and Hamsting focused stretches