Prowler: 10x40 yds x 90* I did this yesterday as I knew I was going to have a late night

AirDyne: 5 mins Steady; 15x15/45 ** I had everyone else do this today because of the wet surface outside.

Box Depth Jumps: 10x2; Depending on strength levels determine the box height to jump ON to. Everyone depth jumped off a 12" box.

Key components:

  1. Depth from the 12" should equal squat depth while loading the hips
  2. Box Height to jump up to range from 12", 14", 16", 20", 24"
  3. Once on top of the box, extend the hips and pause
  4. STEP DOWN Do not jump off.

Using plyometric box jumps simulates the Dynamic Squat without loading the back. It also is called "shock training" and energy gets stored in the connective tissue of the ankles, knees, and hips. The frequency of shock training and total volume should be kept rather low.

Med Ball Backward Overhead Throw: 10x2

Again a plyometric instead of using a weighted bar for Deadlifting

Key Factors:

  1. The med ball (non-bounce) should be lifted from the floor simulating a Depth Deadlift
  2. The ball should be accelerated from the floor and thrown high and strong onto a wall behind the thrower with the hips and shoulders fully extending.

Proper rest intervals between ALL sets should be roughly 45 seconds to a minute.
Take caution to NOT MAKE this routine a conditioning one. This should NOT be aerobic!

GHR: 3x15

DONE!