25. Jun
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 –