Full Body Speed/Strength plus Max Effort Upper Body

 

 

Full Body Speed & Strength

1a) Sand Sprints: 5 x 25yds
1b) Alternated-Grip Pull-Up vs. Band: 5 x 3/side
2a) Band Resisted Single Leg Deadlifts: 3 x 5/side
2b) Band Resisted Dips: 3 x 5/side
3) Thruster: 3 x 8 Squats & 4 OH Press

Accessory Work:
1) Band Rows
2) Band Scapular Retractions

 

Max Effort Upper Body

1) Handstand Pushup: 3 x 5 
2a) 3pt Pushup vs. Band: 3 x 4/side
2b) Seated Alternating Row: 4 x 8/side
3a) Brady Band Series: 3 x 6
3b) Band Resisted Body Saw: 3 x 10