Warm up

3:00 bike/row

2 sets

:15 sec single leg glute bridge each side

15 banded good mornings

+ 2 sets

speed agility ladder

4 broad jumps

 

Growth & Development

A. Deadlift

1,1,1,1,1,1 @ 33×1 ¬†heavy across

B. 30:00 Assault bike every 5:00 perform

:20 second hand stand hold

12 split squats (6 each side)

:20 plank walk out

 

Performance

A. Back squat 5×5 @ 80%

B  3 sets

10 RDL @30×1 (no touch) 185/135… 155/115

120ft HEAVY sled push

:30 seconds jumping lunges

:30 seconds flutter kicks

+ 3:00 rest between sets

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