Strength: Strict Press

10-8-6-4-2

*Increase weight each set

 

Conditioning

EMOTM x 15 Minutes

1) Row 200/150 Meters

2) 10 DB or KB Front Squats (Open Style)

3) 8 Box Jumps

 

L1: 70/50, (30″/24″), 250/200m

L2: 50/35, (24″/20″) 200/150 m

L3: 35/25, (20″/16″) 150/100 m

L4: 25/20, Plate Jumps, 150/100m