Agility Ladder drills
TGU x4 each side
wt pullups x6

8 sets same ball if possible
5 ball slams
5 wall balls

Pwr Cl +FS x2+3
Cl Pull x4
Hanging leg lifts

75 Burpees

 

KB warm up
Super Set
Single arm Kb swing x6
Kb snatch x6
KB OVH squat x6
single leg RDL x6

10 sets :20 sec row or bike sprint
:40 sec rest

*DON’T FORGET STEEL CLUB WARM UP AND NEW SET PRESCRIPTION

DAY ONE
Box Jump (no lifters) 3×10; ^ht.; 60s rest b/t
Sn Pull + BK Hang Sn x3+2
BSq x8
Superset:
Pull-ups 5×6+
Sn-grip GM (bend in knee) 5×8

DAY TWO
Muscle Sn x1
Hip Cl + Hang Cl x2+1
Sn Pull to Exp. x6
Superset:
BB Row 5×10
O-B SLR (as low as poss. w/flat back) 4×12-15

DAY THREE
BN Jerk Bal. w/3s pause in bot. x3 ea.
BN Jerk x3
Cl Pull to Exp. x8
Press x10

DAY FOUR
Hang Sn + High Hang Pw Sn x1+2
Clean w/2s pause at break x3
BS x8
Superset:
Lunges (no lifters) 4-6×6 ea. (^wt.)
DB Side Bends 4×10 ea.