Lower Lift

Full dynamic warmup

A. Lateral Cone Jumps - 4x(6/side)
B. Front Squat- 5 @ 135, 8x2 @ 185
C. 1-Leg RDL - 5/side @ 80, 90, 100, 110
D. Pallof Press - 5/side @ 70, 80, 90, 100

Tempo

Full dynamic warmup

25x60m (rest until 120bpm)
20:36
(barefoot)

Upper Lift

Full dynamic warmup

A. Band Pushups - 21, 16, 13 @ Blue Band
B1. Chinups - 3 @ BW, BW+10, BW+25, 2 @ BW+35
B2. Cuban Press (FG) - 5 @ 45, 55, 65
C. 1-Arm Shoulder Press (FG) - 4/side @ 40, 45, 50, 55
D1. DB Reverse Curls (FG) - 5 @ 2x25, 2x30, 2x35
D2. Decline CG Bench Press (FG) - 5 @ 155, 165, 4 @ 175

Lower Lift

Full dynamic warmup

A. Deadlift - 5 @ 135, 3 @ 185, 225, 275, 305, 5 @ 345
B. Split Squat - 4/side @ 45, 135, 175, 195
C. SSB Good Morning - 5 @ 155, 175, 195
D1. Blue Band Walk - 2x2x30m
D2. Side Bridge - 2x3x30s

Tempo

Full dynamic warmup

26x60m (rest until 120bpm)
20:14
(barefoot)

Ultimate

Full dynamic warmup

4x30m accelerations

2 hour game

Upper Lift

Full dynamic warmup

A. Bench Press (FG) - 3 @ 135, 5 @ 145, 165, 6 @ 185
B. DB Bench Press (FG) - 10, 8 @ 2x70
C1. Chest-Supported Row - 4 @ 45, 55, 65
C2.1-Arm Face Pull - 5/side @ 40, 50, 60
D. Hammer Curl (FG) - 4 @ 2x40, 2x45, 2x50