Fri 25th & Sat 27th

Friday Workout 

A. Deadlift 4 x 3 (adding overall load to last week – aim for 2.5kg-5kg increase on one or all sets)
B1. DB Floor Press 3 x 12; 1min rest
B2. DB Row 3 x 12/12; 1min rest
B3. Band Pull Throughs 3 x 15; 1min rest
C1. Band Leg Curls 3 x 15; 1min rest
C2. Barbell / DB Curls 3 x 12; 1min rest
C3. RKC Plank 3 x 30sec; 1min rest

Coach Daryl in charge this weekend

Saturday Workout 

A. Press 5 x 3; 2-3min rest
B1. DB Bulgarian Split Squat 3 x 6/6; 1min rest
or
B1. KB Swing 3 x 15; 1min rest
B2. Lat Raise 3 x 12; 1min rest
B3. ISO Pullaparts 3 x 10; 1min rest
C. Conditioning
Skierg 5 x 250m; 2min rest
or
Bikeerg 3 x 1250; 2:30 rest
finisher (optional) DB External Rotation 3 x 10/10; 1min rest