Bryan and Liz doin' work |
Box Jumps with ankle weights (singles, step down)
Treadmill Agility
Strength:
DE Box Squat: 12 x 2, 45% + bands
Speed DL: 6 x 1, 50% + bands
45 Degree Back Extension: 3-4 x 10-12
GHR's: 3-4 x 10-12
Band Hams: 200 reps
Optional Conditioning:
Sled Drag: 1200m non-stop (no running) 45/30#
100 Hovers, V's, Bikes (as few sets as possible)
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