Athlete Development
A1. Seated SA DB Press 6-8 @ 30X0; Rest 30 sec
A2. SA DB Row 10-12 @ 30X0; Rest 1 Min x 4
Fitness
A1 Strict Shoulder Press 6-8 @ 30X1 Rest 1 Min
A2. Pull Ups (Med Pron grip) 6-8 @ 20X0 Rest 3 Min x 4
+
Run 400M; Rest 2 Min x 3

Sport
A. Powell Raise 8-10 @ 2020; Rest 1 Min x 3
B. Weighted supinated chin up clusters 2.2.2.2×3; rest 20 seconds/rest 2 min
C. “Tabata” sit ups (for max reps in each set, no pacing)
Weightlifting
Jerk Balance + Jerk 70%x(2+2) x4
Bench Press 3×8
Bent Over Barbell Row 3×8
+
4 Sets, no rest:
Chinese DB Row x10/ side
DB Push Press x10
200M Run