Physical Training

Conditioning 10 Rounds 10 Cal Assault Bike 10 Toes-to-Bar

REST DAY We are taking extra days off to prepare for strength training starting on 10/13

REST DAY We are taking extra days off to prepare for strength training beginning 10/13.

REST DAY Everybody needs a day of rest. Enjoy it!

REST DAY Everybody needs a day of rest. Enjoy it!

Conditioning Basketball

8 min Warm-Up Bench Press Lunges Strength 3 Rounds Alt E2MOM 6 x Glute Bridges (315/225) 12 x Hip Flexor Lifts (6ea. leg) 6 x GHD Back Extensions (weighted) 6 x Handstand push-ups 3 Rounds Alt E2MOM 6 x Reverse Hyper (150+/100) 6 x Bench Press. (75% of 1RM) 6 x Hamstring curls 6 x…

Skill Development 8 Min EMOM Handstand Practice Conditioning 10 Rounds 10 Cal Assault Bike 10 Toes-to-Bar

10-min Warm-Up Squat Therapy Squat Warm-Up Deadlift Warm-up Strength 3 Rounds Alt E2MOM 6 x Deadlifts. (75% of 1 RM) 15 x Toes-to-bar 1:00min Trap Bar Carrier (195/125) 12 x Weighted Back Racked Lunges (95/65) 15 x Toes-to-bar 6 x Squats (75% of 1RM)

Tabata Warm-Up Y.T.W. Shoulder Prehap Cuban Press Use 2.5 to 5lb weights for Warm-up Strength 3 Rounds Alt E2MOM 6 x Barbell Bent-Over Rows (185/ 125) 6 x Dips (weighted) 6 x Barbell Snatch-Grip High-Pulls (185 / 125) 15 x Toes-to-bar 6 x Barbell Press (75% of 1RM) 45ft Sled Pull (275lb / 135lb)