1.] Warm Up
“Power Progression #1 (1-4)”
2-3 rounds, 8 reps per movement of:
Goblet Front Squats
Sumo Deadlifts
Single Press (8/8)
Back Lunges (8/8)
-Keep loads manageable and focus on technique, rest 60 sec b/w rounds.
2.] Strength/Skill
4 rounds of:
[8] Double/Quadruple Sumo Deadlifts (heavy)
[16] Wall Balls (20#/14#)
-Rest 60 sec b/w rounds.
3.] Work Capacity
“Kettle Strength Circuit 0.5”
4 rounds for load of:
[10] Strict Pull Ups (add weight if you are able)
[10] Single Bottoms Up Push Ups (feet on 12 box, add weight if you can)
[10] Double Bent Rows
[10] Double Press
[10] Double Horizontal Rows
[10] Ring Dips (add weight if you are able)
-Rest 60 sec b/w rounds.
4.] Mono-structural
6 minute Mikko Interval [30 sec on/15 sec off] of:
Incline Treadmill Sprints (5.0-10.0^)
-Treadmill should run continuously, jump off to the sides during rest periods.
