Strength and conditioning

09:30 Gym

Warmup

Barefoot skipping 4 minutes

Workout

Front Squat 2x8x95
Machine chest press 2x8x90
Wide Grip partial deadlift 12x135


Footwork

Technical 15 minutes

Endurance 4 times
45 seconds fast retreats, run forward
45 second rest


13:00 Home

Mobility, flexibility and Rehabs.

Wall splits.
Hip flexor stretch.
Intu Flow 25 minutes.

18:30 Pool

Back stroke and crawl 30 minutes.

Rehab AT and SI