MILITARY ATHLETE-BASIC ~ Upper Body Strength & Sprints

Focus on the squeeze. Again, NO EGO LIFTING. Smooth and controlled reps only. We’ll build up some lactic acid at the end, it will feel like a struggle. But remember, that’s the point. MAX EFFORT sprints today, nothing less! - Pull-Ups – 4xMax Out (Rest: 90s) - Dumbbell Shoulder Press – 3x8 (Rest: 90s) - Dumbbell Rows – 3x10/arm (Rest: 90s) - Incline Dumbbell Bench Press – 3x8 (Rest: 90s) - Push-Ups – 2 sets, as many as possible in 60secs (Rest: 120s) - Sprint Ladder(2x) – 50m–100m–150m–100m–50m (Rest:60s each sprint, RPE 9–10)