Strength
1a.) Strict Over Head Press- 6x3 HAP.
1b.) Alternate Rounds of Single leg weighted calf raise(15 each leg) and 50 Double unders. 3 Rounds each.
Metabolic Conditioning and Volume
2.) With a Partner
45-35-25
Dips
Toes to Bar
Run 400 meters/6 Mos less exp 200.
Rest 2 Minutes
3.) With a partner
15 set of Push Press(115,75)
Partner A. Does one rep. Partner B. Does 2 back and forth till you hit 15.