WARM UP
400 m run
3X
10 medball G2OH
10 shoot thrus
20 alt leg V-UpsSTRENGTH WEEK 1
take 90 % of last weeks 1RM make that your new 1 RM. example 100 lb 1RM now take(90%)
90 lb X 65%
STRICT PRESS
65% X 5Reps
75% X 5
85% X 5BACKSQUAT
65% X 5 Reps
75% x 5
85% x 5METCON 12 min amrap
200 m run
6 Burpee Box Jumps
3 MU or (9 C2B)
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