2 Sets:

• 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
• Banded YTWA’s x 5 ea.
• Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
• deep squat to tuck jump x 5

Strength:

3 Sets:

• DB Bench Press x 8-10
• DB Bent Over Row x 10-12

Skill:

• 30 Hand Release Push Up
• 300m Farmers Carry

• Mobility

2 Sets:

• 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
• Banded YTWA’s x 5 ea.
• Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
• deep squat to tuck jump x 5

Strength:

3 Sets:

• DB Bench Press x 8-10
• DB Bent Over Row x 10-12

Skill:

• 30 Hand Release Push Up
• 300m Farmers Carry

• Mobility

2 Sets:

• 1 min Plank on Forearms.  (Feet together, squeeze your butt.  Squeeze your belly so that the belly button is pushed up towards the chin and back towards the spine)
• Banded YTWA’s x 5 ea.
• Front Foot Elevated Split Squats x 10 ea. (keep back leg straight – drive knee out past toe as far a possible)
• deep squat to tuck jump x 5

Strength:

Skill:

• Minute 1 = 2 Back Squat @ 83%
• Minute 2 = 40 yard Double KB Overhead Carry
• Minute 3 = Single Leg Step Up Jump x 5 ea.
• Minute 4 = Farmer Carry x 60 yard
• Minute 5 = Rest

B) 4 Sets:

• DB/KB Walking Lunge x 20yrds (Rest 1 Minute between sets)

*Goal is to increase load each set.  If it takes longer then 1:30 to complete set, weight is to heavy.

• Mobility