Day 2 RHS Champions Camp – S&C

Warm-up
3 rounds
20 Calf Raises
10 Tuck jumps
10 Air squats
10 Bend + Bow

10 Lateral line hops

Workout
*Relay start teams of 2 – if needed to accommodate medball’s

21-15-9
Lateral medball hops (L+R =1)
Medball Jumping squats (10/7)
Medball Slams (10/7)

THEN
Cash out (in order of workout completion):
100m Sled push (forwards 60kg/backs 40kg – adjust as needed, continuous movement is the aim)
*Alternative (in case of occupied field): 30 back squats ~3/4 Bodyweight


Rest until all members done

THEN (again in order of workout completion):
1x 100m Sled push (forwards 60kg/backs 40kg – adjust as needed, continuous movement is the aim)
*Alternative (in case of occupied field): 30 back squats ~3/4 Bodyweight