A: Warm Up
Dynamic Drills
B: Mobility/Prep
Mobility – coach’s choice
Review Strict Press
C1: Strength
Strict Press 3×10
Build up to a heavy set of 10 reps. Go heavier than last week if form and mechanics are solid. Decreased the load slightly for the last two sets.
C2: Cardio
Fastnotoofast
3 rounds
400m run
rest 30sec
10 cal assault bike
rest 30sec
400 m row
rest 30 sec
D: Met Con
1,000 Meter Row
300 Double Unders
1 Mile Run
Start with the row or doubles and finish with the run.