Warm Up:
ROM, 10 minutes
Prep Phase:
8x8
DB deadlifts
DB squats
DB press
:60 plank
Strength:
5x5 db ovhs
Conditioning:
100x stair drills (40r/40L/20b)
100m weighted lunges (half bw)
100m burpee broad jumps
100m bear crawl
100m weighted lunges (half bw)
Supplemental Work:
50 back extensions
50 sit ups
25 leg levers
25 knee to elbow push ups
10 L pull ups
10 knee to elbow
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