11 Wall ball shots 20/14

9 Pull-ups

11 Deadlifts 165/115

40ft Walking lunge w/med ball 20/14

Sprint 100m w/med ball

-Rest 1min-

Block Strengh/Open Prep

ocused Mobility Work…lots of demands here that will require adequate range of motion from the ankles, hips, and shoulders. Do not neglect this aspect of your preparation. Spend the time needed to make sure you’re loose and ready to achieve your best, most efficient positions for a high volume of repetitions.

90 seconds of Row @ 75-80%
90 seconds of Row @ 80-85%
90 seconds of Row @ 85-90%
90 seconds of Row @ 80-85%
and then….
4 Overhead Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups
3 Overhead Squats (95/65 lbs)
3 Chest-to-Bar Pull-Ups
2 Overhead Squats (95/65 lbs)
2 Chest-to-Bar Pull-Ups