Warm Up

Sled Drags and Med Ball throws 

1. 6 x 60 yard return trips with Half Bodyweight on sled Using Upper Body
2. 6 x 60 Med Ball Throw Warm Up
3. Static Neck Sled Pulls 3x 60 yards Forward/ 3 x 60 yards backward/ 3 x 60 yard sidewards

Main Exercise

1 Rep Max Push Up Chains followed by max set of bodyweight reps as a down set

Accessory Work (Depending On Given Weaknesses) 

• Tricep Roll Backs  3 sets of 10 reps
• Single Arm Bent Over Row 3 sets of 10reps 
• A.T.P Heavy Rows 3 sets of 8reps
• 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) 

1. Heavy Upper Body Sled Variations  2 x 5 minutes 
2. WAR Wagon 400 meter walks around the building 
3. 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 and rows with a bandbell bar for abs.