general warm up (10 minutes)

rear bear crawls x 100 feet

side shuffles x 200 feet

Adex mace split squats x 10/10 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

dumbbell deadlifts x 10 reps

sandbag BTN good  mornings x 10 reps

weighted sit ups x 10 reps

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s