A. GENERAL (5:00)2 rounds6 Shuttle runs (6 x 25 out 25 back)25' Samsons stretch lunges25' Inchworm walks
B. MOBILITY / ACTIVATION (1:00)PVC or Band pass throughs10-15 repsC1. SPECIFIC (7:00)Push Press Drills5 Dip & Holds5 Dip & Drive5 Tempo push Press (tempo the dip)Ramp up Push Press----Broad Jumps3 Broad Jumps, unweighted2 x 3 Broad jump with Med Ball
C2. SPECIFICGrab DBs, workout weight & Bands if neededDeadlift5 Stiff leg deadlift with one or two DBs5 DB Deadlifts with 2 DBs—DB Floor Press5 Glute Bridge floor press with single DB, holding extremities5 Glute bridge DB Floor press with 2 DBs—Pull ups/Ring Rows5 Scap pull ups3 Pull ups or Ring rows with pause at the top for 1-2 seconds
E2MOM x 56 Med Ball weighted broad jumps3 Push Press @ RPE 7.5-8/10
Rest 2 minutes
Score: Weight on Push PressTC: 10 minutesKG: N/A
Scaling OptionsBeginner3 Push press @ Technical load
IntermediateAs written
3 rounds5 Strict Pull ups10 DB Floor Press, glute bridge 15 DB Deadlifts200m Farmer's Carry@ 50/35 lbs x 2
Score: TimeTC: 15 minutesKG: 22.5/15 (12/7.5, 15/10)
Scaling OptionsBeginner5 Ring Rows7 DB Floor Press10 DB Deadlifts100m Farmer's Carry@ 25/15 lbs x 2
Intermediate5 Band Assisted Strict Pull ups10 DB Floor Press15 DB Deadlifts200m Farmer's Carry@ 35/20 lbs x 2
Plate front raise + Turn3 sets of max reps in 1 minute, rest 1 minute
Goal: Upper body accessory