WARM UP
2 Rounds:
:20 wide-outs
:20 roll back v – reach
:20 KGSU
:20 crunches w. feet up
:20 air squat – calf raise
MOBILITY
:60/60 lying fig. 4 stretch
:60/60 pigeon pose
STRENGTH
A. Squat/Pull-Up Ladder
- back squats 12-10-8-6-4-2 (135/155/175/185/205/225) (85/105/125/135/145/155)
- pull-ups 2-4-6-8-10-12
- rest as needed (minimal)
REST 3:00
B. E2Mon2M x 4 Rounds
- M0-2: 5 heavy deadlifts + 10 db curl-press
- M2-4: 10/10 kb step-ups
- M4-6: 10 upright rows + 5 turf width plate push
CONDITIONING
10 minutes Group Shuttle Run
- 2-3 groups
- sprinter performs 6 lengths before next in line completes