Run 25 meters - 6 reps (effort level is 50%, 60%, 70%, and then 3 reps at 80%)
Rest between reps, then at a comfortable pace do 3 rounds of:
Behind the Neck Standing Shoulder Press - 5 reps with an unweighted BB
BB Bench Press (no pause) - 5 reps with 50% of your 1RM
All reps slow and controlled. Rest about a minute between rounds.
#1 BB Bench Press WITH BANDS + ISOMETRIC PAUSE 4-4-4-4-4 reps
Start with a weight you can easily manage and then try to add weight each set.
Rest between sets. At the bottom of each rep, do not touch the weight to your
chest. Pause for 2 seconds with the weight about 1-3" off your chest.
#2 BB Ground to Overhead
Every 45 seconds, do 6 reps. Do 4 total sets.
0:00 - Set 1, 0:45 - Set 2, 1:30 - Set 3, 2:15 - Set 4
#3 This is 4 rounds.
Round 1 - do 15 reps of exercises A, B, C, D, and E
Round 2 - do 20 reps of exercises A, B, C, and D
Round 3 - do 25 reps of exercises A, B, and C
Round 4 - do 30 reps of exercises A and B
A) Hand Release Pushup
B) Jump Squat
C) DB Incline Bench Press
D) Box Jump
E) EZ Curl Bar Nosebreaker
Rest 2 minutes between rounds.
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