Warm-up

Strength:

3 sets

1a) Dumbbell Bench Press x 8 @30X1 immediately followed by Banded Triceps Press Downs x 20 reps @30X1

1b) Strict Pull-ups x 8 reps immediately followed by Straight Arm Banded Lat Pull Downs x 20 reps @30X1

1c) Single Leg Romanian Deadlifts x 8 each leg Slow and Controlled. Do not add weight if you can’t stabilize at bodyweight.

Conditioning:

1000/800m Row

600m Run

50 Walking Lunges with slam ball 25/15

40 Straight Leg Raises holding ball in press position

30 Ball Slams

20 Deck Squat with slam ball