30. September 2026

Warm up:

2 Rounds of:

60 sec Machine of choice (easy pace)

10 Cossack squats

5 Hip airplanes each side

5 Burpees

5 Box step overs 24/20in

Plyometrics prep:

10 Alt. Lunges

10 Pogo jumps

6 Jumping lunges, bodyweight

5 Jumping lunges with working weight

Plyometrics:

Every 2 min x 3:

10 Jumping lunges with DBs

Straight into

10 Jumping lunges

Workout prep:

2 Rounds of:

6 Alt. DB Hang snatches

4 DB Overhead lunges

2 SA Devils press

2 Burpee box jump overs

Workout:

Every 5 min x 6:

A)

30 Alt. DB Hang snatches 1 x 15/10kg

20 DB Overhead lunges 1 x 15/10kg

10 SA Devils press 1 x 15/10kg

B)

10 Burpee box jump overs 24/20in

20 Box jump overs 24/20in

30 Box step overs 24/20in

Alternate between A and B.