10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 high knee march 2×5 Single KB OH Press Then: 10x Box Jumps 2x RMM 8x Box Jumps 4x RMM 6x Box Jumps 6x RMM 4x Box Jumps 8x RMM (Decrease weight on RMM as reps increase as needed) Then: […]
Strength Warm up 10:00 8x shoulder openers 8x Y’s 8x cuban press 3 x 5 wall squats 3 x 3 BSSU for single leg activation Then: Warm up to Dead Lift Then: 5 x 5 Dead Lift In between sets: 10x med ball toss with partner 10# 30 sec dip hold 5x push up Then: Cool […]
Power Endurance 10:00 Warm Up Bike 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 OHS + SOTS w/PVC 3 x 10 Band shoulder work Then: 10x DL (light) + 20x Ball slam + 10x FS (light) + 20x Wall ball + 10x OHS (light) + […]
Power Endurance Warm up 10 min Jog then Wall squats 3 x 5 Goblet squats 3 x 8 A-T-Bench 3 x 5 Push ups 3 x 5 then 10 – 1 Ladder Push plank Row 2 DB 15-35# + Front Squat @75-135# then Med Ball Sit Toss 5 x 10 @ 18# ball Cool Down