Posted: March 18, 2015 in Uncategorized

WARM  UP

  • Hamstring/low back mobilization 
  • jump rope 10 min every fail  max effort hanging l hold 

STRENGTH

  • deadlift 5×1 @94%

CONDITIONING 

  •  800m run 
    130/90 kg deadlift, 24 reps
    48 Box jumps, 24 inch box
    48Wallball shots
    70/40 kg push press, 24 reps
    48 Box jumps, 24 inch box
    48 Wallball shots,
    70/40 kg clean, 24 reps
    800m run 

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