0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-42:00 Transition to Workout

42:00-55:00 Workout

55:00-60:00 Cool-down

General Warm-up

3 rounds

Banded Pull aparts

Banded pass throughs

Shoulder Taps

Specific Warm-up

Progress to starting weight around 75%

Strength

Push Press 5x4

*75-80% of 1-rep max

Barbell Bent Over Rows 5x6

*increase weight from last week on rows

Workout Prep

2-3 Rounds

5 MB Slams

5 Box Jump Overs

Workout:

21-15-9-15-21

MB Slams @50/35

Box Jump Overs @24/20”

PACE GOAL: 11:00-13:00

FOCUS:

• Steady state endurance

STRATEGY:

• Try to follow the ball down to keep a steady pace on the slams

• Land on the box, pivot off so you are ready for the next one