A. Speed and Skill
1. On every 30 sec x 3 reps
Shuttle sprint 2 x 25mt
3 sets Rest 3 min between sets (we want High Intensity on these)
2. On every minute x 6
35 du + 10-5 mt Handstand walk
B. Strength
1. Establish a Max OHS
2. Drop down to 85% and do 3 sets x 2-3 reps
C. Conditioning
21/15/9
Chest to bar pull ups
Pistols
Rest 1 min
21/15/9
Pull ups
Lunges with 40kg/30kg (Held Overhead, in case your shoulder are tired do them with 2 KB Farmer style)
1. On every 30 sec x 3 reps
Shuttle sprint 2 x 25mt
3 sets Rest 3 min between sets (we want High Intensity on these)
2. On every minute x 6
35 du + 10-5 mt Handstand walk
B. Strength
1. Establish a Max OHS
2. Drop down to 85% and do 3 sets x 2-3 reps
C. Conditioning
21/15/9
Chest to bar pull ups
Pistols
Rest 1 min
21/15/9
Pull ups
Lunges with 40kg/30kg (Held Overhead, in case your shoulder are tired do them with 2 KB Farmer style)
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