Weightlifting :
A. Push Press – 3-4 sets x 5 @90% of a most recent 5RM push press
B. Front SqT – 5 sets of 3-5 reps at 75-80% of your 1RM Front SqT
Conditioning:
5 rds
15/12 cal bike
30′ db Front rack lunge
12 t2b
30′ HS walk
6 deadlifts 275/183
30′ db front rack lunge
3 muscle ups
rest 4-5 min btwn
becomplete:
1. tabata HS Hold x 8; belly to wall – :20 on :10 off is max goal. Modify accordingly
2. Weighted plank hold 5 x 1 min
3. 3 rds – 25 band acaps squeezes + 25 pvc dislocates
4. Crossover symmetry
5. 10-15 min static stretching weakness
Running:
200m x 4; rest :30
Rest 3 min
400m run x 4. Rest 1:30 between
–
Speed work
– 100m shuttle x 6; rest :45
–
5-7 min technical technical focus