Endurance

10 min Warm-Up Then: Stretch Then: 3×10 Pull-Up 3×10 Push-Up 1 min rest...


Strength

10 min Warm-Up Then: Stretch Then: 3×10 Dislocates 2×10 Air Squats 3×5...


Strength

10 min Warm-Up Then: Stretch Then: 3×10 Dislocates 3×10 KB Swing @light...


Recovery

7-10 min Warm-Up Then: Stretch/Foam Roll Then: 3×10 Sit-Upsps 3×10...


Power Endurance

10 min Warm-Up Then: Stretch Then: Active Warm-Up 3×8 Air Squat 3×5 Jump...


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Strength & Power Endurance

10 min Warm-Up Then: Stretch Then: Row 5×30 sec hard/30 sec easy Then:...


Strength

10 min Warm-Up Then: Stretch Then: 3×10 Dislocates 30 sec rest in between...


Strength

10 min Warm-Up Then: Stretch Then: 3×10 Air Squats 30 -45 sec rest in...


Recovery

10 min Warm-Up Then: Stretch/Foam Roll Then: 6,000m Row @moderate pace...


Strength & Power Endurance

10 min Warm-Up Then: Stretch Then: 2x200m Row @easy pace 2x7 Box Jumps...