WARM UP

Ladder drills x 3 Each + 15 KGSU + 10 Air Squats + 5 HR pushups after each round:

• high knees
• quick steps
• in-in-out-out
• 2 feet hops
• Ickey shuffle
• tuck jumps

STRENGTH

A. Series:

• 12.10.8.6. bench press
• 8 bb high pull
• 10 db skull crushers
• rest :90

B. Series:

• 5.5.3.3. strict bar press
• mmf feet elevated push ups
• 15 bench dips
• rest :90

C. Series – 3 Rounds

• 8 db chest flys
• 20 db forward to lateral raises
• 10 db oh tri ext
• rest 1:00