General warm-up:

2 rounds-

10 leg swings front to back/side to side

10 single leg RDL

10 lunge + twist

10 scap pull-ups/kip swings

10 good mornings

Specific Warm-up:

2 rounds-

8 medball thrusters, then 5 wall ball shots

10 Russian KB swings, then 10 American KB sings

10 box step ups, then 5 box jumps

5 strict pull-ups, 5 kipping

Deadlift build up 5 mins

Warm-up

Static stretches

Calisthenics

SPRINT Session

4 - 40m (40%)

6 - 40m (90%)

4 - 60m (40%)

6 - 60m (90%)

Ladder Runs - FOR TIME

200m run

*30 sec rest

400m run

*60 sec rest

600m run

*90 sec rest

600m run

*90 sec rest

400m run

*60 sec rest

200m run

*30 sec rest

----------

ALTERNATES

Rowing

250m/500/750/750/500/250

Bike (cals)

10/15/20/20/15/10