Athlete Development
A1: DB Bench Press 8-10@20X1, Rest :45
A2: DB Bent Row 10-12@20X0, Rest :45
A3: Side Plank x45 sec/ side, Rest 2 min x4
Fitness
A1: CG Bench Press 8-10@20X1, Rest :45
A2: Bent-over Row 8-10@20X0, Rest :45
A3: Side Plank x45 sec/ side, Rest 2 min x4
+
5 Rounds:
20 Wall Balls
20 Calorie Row
1 Min Rest
Sport
Airdyne x10 Minutes for Distance
Weightlifting
Clean 75%x1x2, 80%x1x2, 85%x1x2
Clean Pull 100%x1x4
Front Squat 85%x1x5