6.26

A1 DB (one in each hand) single leg RDL x 8/side x 4, rest 45 seconds
A2 Single arm half kneeling db press x 12/side x 4, rest 20 seconds
A3 Seal walk x 10m x 4 **slow and deliberate here, rest 90 seconds

Conditioning –
5 Dead lifts
20 ball slams or rope slams
200m sprint (50m out and back x4)
rest 90 seconds

3 Dead lifts **add 5%
20 ball slams
100m sprint (50m out and back x3)
rest 90 seconds

1 Dead lift **add 5%
20 ball slams
50m sprint (50m out and back x4)

rest 2 minutes

1 Dead lift @ same weight
20 ball slams
50m sprint
rest 60

3 Dead lifts @ 5% lighter
20 ball slams
150m sprint
rest 60

5 Dead lifts @ starting weight
20 ball slams
200m sprint

**keep the ball slams and runs intense –




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