Warmup
Landing Training:
Vertical Jump and soft landing x 5
Broad jump and soft landing x 5
1 Leg vertical jump and soft landing x 4 each
1 Leg broad jump and soft landing x 3 each
*Rest as needed between sets
Workout
50 Strict pull-ups OR 100 bent over sandbag row
*Every time you drop from the bar or sandbag, perform 30 walking overhead sandbag lunges (15 each leg)
*Scale to a front rack OR back rack walking lunge if needed
*If you cannot perform strict pull-ups perform ring row’s OR a banded strict pull-up if available
Accessory
Sandbag carry 800m
*Carry anyway
and then
Warm-up: done
Workout: strict pull-ups, lunges with #20 dumbbells.
5 pull-ups/ lunges
5 pull-ups with red band/ lunges
*Lunges got old real quick, decided I’d rather hang on the bar and rest vs do more lunges!
10 pull-ups/ lunges
15 pull-ups/lunges
15 pull-ups, no band. Red band was a bit too helpful, no band was rough-could only do 2-3 at a time, and lots of hanging!
Accessory: accidentally did 1600m. #50 sandbag.
Thank you!