General Warm Up

(5:00 min) Rope Jumping

1-2 rounds of:

Power Warm Up

Work Capacity

“Dabata?”

4 rounds for maximum reps of:

(0:40 sec) Lateral Over Box Jumps

-Rest 20 sec

(0:40 sec) Sumo Deadlift High Pulls

-Rest 20 sec

(0:40 sec) Mountain Climbers

-Rest 20 sec

(0:40 sec) Push Press

-Rest 20 sec

Assistance Work

10-1 reps of: 

Curl Up-Hammer Down

Lying Tricep Extensions

Core

100 reps of: 

V Tucks

Cool Down

(10:00) Static Stretching