Wednesday Gym

Warm up

Medium pace short run
Internal/External Shoulder Rotations (1*15 @ 8kg)
4 way hip stretching
SMR (Foam Rolling and Hockey Balling)

Main Session

A
1. Single arm Kettlebell swings (3 * 10 / arm @ 12kg)
2. Yoga Table (3 * 10 deep breaths)
3. Front Plank + Side Plank both sides (3 * 5 deep breaths / front and each side)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 12kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)

C
1. Skater squats (3 * 10 / leg @ 2.5kg)
2. Lateral Bound + Stick (3 * 6)
3. Single Arm Dumbell Press (3 * 10 / arm @ 12.5 kg*increase*)

Warm Down

4 way hip stretching
Hamstring stretching
SMR