10 meter shuttle/Dips/Double Skips/Sit Under
Program 2 (Strength)
Flat Bench Press 4x8-10 (5,1,5,1)
Incline DB Press with Rotation 4x8-10 (5,1,5,1)
11/4 Flat Flies 4x8 (No Tempo)
Shoulder Laterals 4x8-10 (3,1,2,1)
DB Front Raise 4x10 (5,1,5,1)
Program 3 (Conquest)
A. Deadlift 4 sets of 3 reps Remove 30 lbs and attempt 1 set of 10 reps
B. 4 rounds for time
10 SumoDeadlift High Pulls
20 Parallel Bar Dips
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