• Serratus Wall Slides x 10
• Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
• Banded Face Pull x 15
• Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

3 Sets:

• Incline Bench Press x 10
• Strict Pull Ups x 8-10 (If unable to perform unassisted, add assistance)

Skill:

• 10 DB Ground to Overhead 50/35
• 10 Renegade Row (5/5)
• 100m Plate Carry 45/25

• 10 Minutes Mobility

• Serratus Wall Slides x 10
• Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
• Banded Face Pull x 15
• Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

A) 3 Sets:

• 2 x 15-20 Incline Bench Press (leave 2 reps in the take first 2 sets and do max effort on 3rd set)
• Strict Pull Ups x 10 (If unable to do 15 unassisted, add assistance)

Skill:

• 10 DB Ground to Overhead 50/35
• 10 Renegade Row (5/5)
• 100m Plate Carry 45/25

• 10 Minutes Mobility

• Serratus Wall Slides x 10
• Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
• Banded Face Pull x 15
• Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

A) 3 Sets:

• 2 x 15-20 Incline Bench Press (leave 2 reps in the take first 2 sets and do max effort on 3rd set)
• Shoulder Shocker x 10 ea.

B) 3 Sets:

• Strict Pull Ups x 15 (If unable to do 15 unassisted, add assistance)
• Behind Neck Shoulder Press x 15

C) 2 Sets:

• Strict Ring Dips x 15  (If unable to do 15 unassisted, add assistance)
• Supine Pull Ups x 15

Skill:

• 4x400m Row @ 3K Pace (96% of 2K) with 30 seconds rest with 3 minutes @ 12k Pace (66% of 2K)

*1 set = Row 400m, rest 30 seconds, row 400m, rest 30 seconds, row 400m, rest 30 seconds, row 400m, row 3 minutes @ 12K pace

* To find your 3K, use your 2K time trail we found during testing.  For example if your 2K PR is 7:30 that’s a 1:52.5 500m pace.  1:52.5 /96% = 1:57 500m pace for your 3K.  For 12K 1:52.5 / 66% = 2:50.4 500m pace

• 10 Minutes Mobility