Athlete Development/ Fitness
A1. Bench Press 8-10 @ 30X1; Rest 30 Sec
A2. Ring Row 10-12 @ 31X1; Rest 1 Min x 4
+
1 Min AirDyne for max Distance
1 Min Air Squats
1 Min DB Push Press
1 Min Leg Raises
Rest 1 Min x 3
Sport
For Time:
60 Wall Balls
50 Knees 2 Elbows
40 Ring Push Ups
30 Sit Ups
20 Burpees
10 Farmers Walk- 50 meters with 32kg/ 24kg
Weightlifting
Front Squat 80%x3x10
Clean Pull 100%x2x3
Clean Deadlift 110%x2x3