Complete In Order
Strength:
A) Bench press: 6 sets of 2 working to 2 RM w/ 1st rep paused 2 sec. on chest
-immediately after last set perform max parallette pushups w/ feet even on box
B) Back Squat: Find Heavy Double for the Day
*These Heavy Doubles/Triples for the day sets should be based on feel with no misses, and take no longer than 10 minutes to get from 50% to heaviest set
Skill:
A) 8 min. – every 2 min.
-20 ft. HS walk to wall then 8 lateral walks e/direction
*alternate starting direction e/ set
Conditioning:
6 rounds
10 Plate to OH (45/25)
20 HSPU
30 alt. Front rack lunge steps w/plate
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