Athlete Development/ Fitness
A. DB Ext Rot on Bench 10-12 @ 2020; Rest 1 Min x 3
B. “Tabata” Sit Ups for Max Reps
+
For Time:
Run 400M with Sandbag
Row 30 Cal
Rest 5 Min x 3
Sport
A. FLR on rings; accumulate 4 min for time
+
3 rounds NOT for time:
5 TGU per arm 1.5/1 pood
10 wall walks
Weightlifting
Clean 75%x2, 78%x2, 80%x2x2, 85%x2, 90%x1
Front Squat Heavy Single, then; (90%x1, 95%x1, HS)x3
Clean Pull 105%x3x5