• Agility Ladder

Strength:

3 Sets:

• Single Arm DB Shoulder Press x 8 ea.
• Elevated Single Leg Hip Bridge x 15
• Lip Plank Seal Walk x 20 yrds

Skill:

• Minute 1 – 5 Strict Pull Ups (if you can’t get 5, work through the whole period and get as many as possible)
• Minute 2 – 12-16 Alternating Reverse Lunges w/KB/DB
• Minute 3 – 20 Mountain Climber + 20-30 Double-Unders

• 10 Minutes Mobility

• Agility Ladder

Strength:

3 Sets:

• Single Arm DB Shoulder Press x 8 ea.
• Elevated Single Leg Hip Bridge x 15
• Lip Plank Seal Walk x 20 yrds

Skill:

• Minute 1 – 10 Strict Pull Ups (if you can’t get 10, work through the whole period and get as many as possible)
• Minute 2 – 20 Alternating Reverse Lunges w/KB/DB 45/30
• Minute 3 – 20 Mountain Climber + 20-30 Double-Unders

• 10 Minutes Mobility

• Agility Ladder

Strength:

A) 8 Sets: (Every 90 Seconds)

• Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J

B) 5 Sets: (Every 2 minutes)

Deadlift

• Set 1 – 8 reps @ 50%
• Set 2 – 6 reps @ 60%
• Set 3 – 4 reps @ 70%
• Set 4 – 2 reps @ 80%
• Set 5 – 2 reps @ 90%

C) 3 Sets: (Every 2 minutes)

• Speed Deadlift x 3 @ 75%

Skill:

• Minute 1 – 10 Strict Chest to Bar Pull Ups (if you can’t get 10, work through the whole period and get as many as possible)
• Minute 2 – 20 Alternating Reverse Lunges w/KB/DB 55/35
• Minute 3 – 10 Burpees + 20 Double-Unders

• 10 Minutes Mobility