Warm-up

Coaches Choice!

Accessory Work

3 Sets: (Circuit Training)
Farmers Carry
Hollow Hold
GHR'S (Partner)
Chinese Plank (Facing down)

Farmer's Carry (3 Sets of 300')

Try to hold on as long as possible.
KB'S w/Towels

Hollow Body (15-30 Secs)

If you can hold hollow body position for over 30 secs do hollow rocks for as long as possible.

Glute-Ham Raises (3 Sets)

Squeeze the whole posterior chain while engaging on the way up then have a 2-3 sec tempo descent.
Tempo
X-Explode
1-Top (Squeeze Glutes)
3- Have the descent slow and controlled

chinese plank (Fcing down)

30-60 secs for facing down Chinese plank

Skill Development

Master a Skill

Take 5-10 minutes to master one thing that has been holding you back.

Extra Conditioning

800m Run (Time)

Max Effort 800m Run

2X800m at 80-90%
Rest *2 mins between sets
OPTIONAL

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