RECOMENDED FOR 2-3X PER WEEK D1: Assistance Upper - 2-4 sets - 8-12 LR Anti-Rotation KB Press - 8-12 Ring Pullups (# if possible) D2: Assistance Lower - 2-4 sets - 8-12 LR Walking Lunges
- 8-12 LR SL MB Hip Thrust (# if possible) D3: Power - 5 Sets of each (straight set). Low Rest - 5 L/R Lateral Mini Hurdle Change of Direction SL Jumps
- 5 'Overspeed' Banded Jumps
- 3 Hurdles for Height
RECOMENDED FOR 4-5X PER WEEK D4: Interval Capacity for Legs - 12m alternating - MAX cals :20s Ass Bike - 5 Heavy Landmine Squats D5: Murph Prep - AMRAP 15 (# if possible) - Bike 35/50 Cals then AMRAP15 5/10/15 Pull/Push/Squat.