M3 – Powerlifting – 1 of 4

Strength (30mins.)
Press
Week 1 5/65% 5/75% 5+/85%

Pendlay Bent Over Row
Week 1 5/65% 5/75% 5+/85%

Gymnastics (10-15mins.)
3 Rounds
15yrd Hand Stand Walk
Hanging L-Hold 30sec

Hand Stand Push Up 3-6-9-6-3
Wide Grip Pull Up 3-6-9-6-3
Ring Pull Up 4-8-12-8-4
Ring Push ups (Fit Up) 4-8-12-4
Butterfly Pull Ups 5-10-15-10-5
Dips 4-8-12-8-4
Ring Bubaca’s & Skin the cat 4×5+5

100 Double Unders
Speed, Agility, and Quickness (15-20 mins.)
Star Drill (Sprint, Back Peddle, Shuffle)
Bag Weave
Med Ball Lateral Shuffle/Pass to Sprint
Med Ball Wall Scoop Toss
Four-Point Pop-Up to Ball Catch

Cool Down (10-15mins.)
Static Stretching