Athlete Development/ Fitness
A. Powell Raise 10-12 @ 2020; Rest 1 Min x 3
B1. Russian KB Swing 15-20; Rest 1 Min
B2. FLR 1 Min; Rest 1 Min
+
7 Rounds For Time:
Run 200M
10 Wall Balls
Sport
12 Min AMRAP @ 85%
5 Dead Lift- 245#/ 165#
10 Box Jumps- 30″/ 24″
AirDyne 1/2 Mile
Rest 10 Min
12 Min AMRAP @ 85%
10 KB Swings- 32kg/ 24kg
12 Push Ups
Row 350M
Weightlifting
Front Squat 78%x3x10
Clean Pull 95%x2x3
Clean DL 105%x3x3