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

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) 

1. Heavy Upper Body Sled Variations  2 x 5 minutes 
2. 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