physical. 09/18/14

Group. Squat complex
Group. Squat complex.

Front squat:

30 reps @ 60% of 1RM

Partition any way you choose, and break prior to compromising position. Rest as needed between sets.

Then, as quickly as possible:

30 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)

Ball remains in-hand but touches the ground at the end of each sprint.

Then, skill work:

“Odd Lifts”

Kettlebell:

Slam dunk (Stationary and with step)
Partial speed snatch
Figure-8 flips

Mace:

Pendulum (Front and back + shove)
10-2
360

Hammer:

2-Hand tire smash
Hand-to-hand tire smash
1-Hand tire smash
1-Hand tire smash with switch

Practice several of the movements above, and note improvement in each. Start with the basic versions, and practice more difficult variations as wp-contentropriate.