Warm Up
Sled Drags and Med Ball throws
- 6 x 60 yard return trips with Half Bodyweight on sled Using Upper Body
- 6 x 60 Med Ball Throw Warm Up
Main Exercise (15-20 minutes)
6 Rep Max Dumbbell Presses
Accessory Work (Depending On Given Weaknesses) (25minutes)
- Tricep Roll Backs 3 sets of 10 reps
- Heavy War Wagon Shrugs 3 sets of 10 reps
- Single Arm Bent Over Row 3 sets of 10
- 4 sets of 25 reps of Bamboo Bar (Changing grips each set)
- 4 sets of 25 reps Shoulder presses with Bamboo bar
Mandatory Conditioning (15 minutes Of Work with 45 seconds break between rounds)
- Heavy Upper Body Sled Variations 2 x 5 minutes
- Heavy Med Ball Drills 1 x 5 minutes
Finish Joint Work and AB's
300 Band Extensions
200 Banded Face Pulls (100 per hand)
100 Indian Club Rotations
5 sets of 1 minute Isometric/Quasi-isometric 45 degree holds with partner
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