Rest of the week

Thursday Bear Cav Core Session:

Core session:
Plank (40s)
Plank with knees to elbows (15 reps each knee)
Side plank (30s each side)
Short rest
Squat jumps (30s)
Leg raise and pulse (15 reps)
Hand Walkouts (10 reps to good extension)
Crunchy Frogs (25 reps)
Short rest
Lunge jumps (30s)
Mason Twists (45s)
Skater Squats (10 reps @ 4kg)

Friday Gym:

Warm up

Short length medium paced run
4 way hip stretching
SMR (Foam Rolling and Hockey Balling)

Main Session

A
1. Dumbell Snatch (3 * 5 / arm @ (12.5, 15, 15)kg)
2. Yoga Table (3 * 10 deep breaths)
3.  Front and Side Plank (3 * 10 deep breaths on front and each side)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 16kg)
2. Dumbell Row (3 * 10 / arm @ 15kg)
3. Dead bug series (3 * 10 / leg / movement)

C
1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Single Arm Dumbell Press (3 * 10 / arm @ 15kg)

Warm Down

4 way hip stretching
SMR

Saturday/Sunday off