IWT

 

 

Workout

General Warm up

10 min @ easy pace

Then:

2×5 Shoulder Dislocate

2×5 Wall Squat

2×20 Goblet Squat @ 16 kg

2×10 Push-Up

2×20 Meter Dumbbell Over Head Lunge

Then:

2x (30sec Work/30sec “Rest”) Push Press @ 2 x 10# DB “Rest” is in Over Head Position
Three Sets, Rest 1 minute between each

Then:

10 Deadlift  @ 135 lb barbell (if you need to use dumbbell, use 50-60 lb dumbbell)

2:00 Min Row @ >5000 M

2 Minutes Rest

3 Rounds

* Player must increase by one meter each round

Then:

5 min Intermission

Then:

10 Bent over row @ 95 lbs (if you have to use dumbbells use 2×25 lb dumbbells)

2:00 Min Ski >500 Meters (you can use rower if you don’t have Ski.  You can also run)

2 Min Rest

3 Rounds

*Player must increase by one meter each round

Then:

Cool Down

10 min Ski @ easy pace