Wednesday
10.31.18
Warm-up
Steal the ball game- https://www.youtube.com/watch?v=4DT_QixQ8yk
Strength/Power
Back Squat 10-8-6-4-2
Final week for this progression. Add weight from last week if you performed this, oherwise start at 70% and build each set. If you do not know your 1RM start at a moderately challenging weight and build over the 5 sets.
Conditioning
30 T2B 400M Run
30 Overhead Squats
400M Run
30 Double KB or DB Push-Press
(14 Minute Time Cap)
Level 3- 75/55, 36/26
Level 2- 45/35, 25/15
Level 1- A weight that allows for short rests, quick sets, and constant movement through the indoor work