Thursday 9/21/2017

General Athleticism

5 sets of:

3 seated box jumps - tallest possible

50yd forward sprint + 50yd backpedal


 

Accessory Work

4 sets of:

15 band hamstring curl

12 double-hand Russian KB swing - heaviest possible

10 ring pull ups w/ false grip (use band assistance as needed)

10 close-grip bench press (hands just outside of smooth) - heaviest possible

 

Intervals

5 sets of 1:30 on / 1:30 off of:

8 ball slams

8 lateral hops over loaded barbell

8 walking lunge steps