Strength-Speed Workout – Callum Beardow

DB Countermovement Jump 3 reps x 3 sets

Paloff ISO Hold – 5 secs x 3 sets

Rotational MB Throw – 5 e.s. x 3 sets

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Trap Bar Jumps @ 45% 1RM – 3 reps x 4 sets

MB Punch – 3 reps x 4 sets

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DB Press with Bands – 3 reps x 4 sets

MB Chest Throw with Bands – 3 reps x 4 sets

Cable Row and Rotate – 8 reps e.s. x 4 sets

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Ice Skaters with Med Ball – 5 reps e.s. x 3 sets

Lateral Shuffle + Throw – 4 reps e.s. x 3 sets

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Landmine Rotations – 8 reps e.s. x 3 sets

Med Ball Rotational Slam – 4 reps x 3 sets