Strength
Bench Press
5 sets x 10 reps @ 60% 1RM Bench Press
Complete a set every 3 minutes, on the 3 minutes for 15 minute
Deadlift:
5 sets x 10 reps @ 60% 1RM Deadlift
Complete a set every 3 minutes, on the 3 minutes for 15 minutes
** Both lifts are completed within the same 3 minute window; have athletes partner up to spot on bench
Conditioning
“Russ Wheeler”
3 Rounds
30 Air Squats
30 Push-ups
30 Wallballs (20/14)