Robin's Fun Time

Warm up:
Take tire overhead, run a full field suicide shuttle.
(Start at try line, run to 22, then back to start, then to 50, then back to start, then to other 22, then back to start, then to other try line, back to start)

Upper Body:
Set 1:
Body in squat position, 40 chest presses
Drop tire, 20 push ups on tire
Pick up tire, 40 overhead presses,
Drop tire, 20 hill push ups (bum in the air, aiming your head into the tire)
SPRINT to opposite try line and back
Set 2:
30 chest presses
15 push ups
30 overhead presses
15 hill push ups
SPRINT
Set 3:
20 chest presses
10 push ups
20 overhead presses
10 hill push ups
SPRINT

Lower Body:
Set 1:
With tire in hands, 30 backward lunges
Drop tire,15 jumping split squats
Pick up tire, 30 overhead squats
Drop Tire, 15 jump squats
SPRINT
Set 2:
20 backward lunges
10 jumping split squats
20 overhead squats
10 jump squats
SPRINT
Set 3:
10 backward lunges
5 jumping split squats
10 overhead squats
5 jump squats
SPRINT

More Cardio:
With a partner, one does quick step ups while the other runs the width of the pitch and back. Partners switch after the partner has come back from the other side of the pitch. Repeat three times

Core Work....with a tire
40 sit ups letting the tire hit the ground behind your head then touching it past your toes
40 Russian twists with feet off the ground
40 In-n outs while holding the tire
40 regular crunches without a tire

So there you have it, I'm hoping I can walk tomorrow.

Cheers,

Josh