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Warmup
2x:
300m Row (Progressive every 100m)
10 Weighted Shoulder Circles
10 Band Pull Aparts (slow)
5-:10 Single Arm dead hangs, each arm
Strength/ Skill
3 Sets
10 DB Alt Bent over Rows e/s
16 Single Leg RDL
Push Jerks
6-6-4-4-2
Start at a reasonable load and then work up to a challenging set
Do the first 3reps/6, 4/2, 1//2 TNG then reset each rep after.
Conditioning
Intervals:
E:90 x 6
10 Box Jump Overs
10 DB Push Press (50/35)
Intent: Explosive a short time domain means gotta Move fast and earn your Rest. How fast can we get the work done so you can recover for the next round.
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Power Hour:
3:00 blood flow
20 banded side steps
20 banded Squats
20 banded presses
20 pushups w/ rotation
Front Squat
4x6(stay moderate work on speed throughout the bottom)
> superset
4x10 feet elevated Pushups
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Upper Body Strength
3x
10 Empty Bar BTN Press x 20
Heavy BB row (supinate) x 8
Seated Banded Row x12
15 banded pull aparts
Rest :15 btwn ea movement
1:00 between each set
Complete each movement, all 4 movements = 1 set
Accessory:
3 Sets
5 Tempo Ring Rows
10 Front Rack Reverse Lunges
:20 Front Squat Hold