May Week 4
Monday May 24th
Dynamic Warm up
Specific Warm up
20 Ball Slams
10 each side Squat side squats off bosu
6 Chest throws – run and pick up
2 courts Lunge and twist with wt
10 each side Plank walk on bosu
20 Rock and Rolls
20 Supine Bridge on ball
15 Frog jumps
X3
Turkish x 4
Wed May 26th
50x Air squats
40x KBS
30X Pull ups
20X DB Push Press
10x Push-ups
5 burpies
5 split Jumps
5 Traveling frog jumps
5 jumping jacks
For time
X2/x3
Core:
V sit – side, side toss
Cobra – 30 x 3
Plank – 30x 3 (niko Foot up)
Prone jack knife/ Rock n Rolls 30×3
Friday May 28th
Dynamic Warm Up
Specific Warm Up
KB warm up
10x single arm KB swing
10X single arm clean, squat and press
Hold arm up and walk court with wt in other hand
x3
x22-18-12
Step ups
Mountain Climbers
Jump pull ups
rest 30 sec between
Side Plank-middle-side x20
V-sits – ball toss x10
Prone Cobra 30sec x 3
Turkish x4
