If you can workout Friday and Saturday, then do this as RX'd. If not, choose one day's work or the other, or pick 3 exercises from each day's work and combine them into one day.
Friday:
Strength:
Speed Bench: 9 x 3, 50% + bands
 |
| Druck: Spartan Rows with an easy 250# |
CG Bench: 4 x 4
Dumbbell Pullovers: 3 x 10
1/2 ROM Dips: 3 x 20
A1. Band Tri's: 4 x 40
A2. Band Rear Delts: 4 x 30
Conditioning:
10 Rounds:
Sprint 100m
--Walk back to starting line for recovery
*First 3 100's at 80-85%, 2nd 3 at 90-95%, last 4 at 100%
Saturday:
Strength:
ME Squat + bands down (bands pulling down)
Front Squat: 5 x 3, 75-80%
Inverse Curls: 4 x 8
--If you don't have one, do GHR's
Wall Balls: 100 reps for time
Band Pull Throughs: 4 x 40
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