general warm up (10 minutes)

resistance band baseball swings 20/20 reps

resistance band pull a parts x 25/25 reps

buddy medicine ball throws x 35 reps

overhead walking lunges x 100 feet

specific warm up (5 minutes)

floor press set up and light practice

strength (20 minutes)

floor press x 8 reps x 4 sets

conditioning/accessory work (3 rounds)

close grip grappler rows x 12 reps

diamond push ups x 15 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 )

Google photo

You are commenting using your Google 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 )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.