Athlete Development/ Fitness
A. DB External Rotation 12-15 @ 2020; Rest 30 sec b/t Arms x 3
B1. Ring Row 10-12 @ 30X0; Rest 30 Sec
B2. DB Snatch x 6/ Arm- Tough; Rest 30 Sec
B3. 15-20 Unbroken Wall Balls; Rest 1 Min x 3
+
5 Rounds For Time
15 Russian KB Swings
12 Sit Ups
Run 200M
Sport
10 Min @ 70%
15 Sand Bag Squats
30 Sec Hand Stand Hold
Rest 3 Min
10 Min @ 80%
Sand Bag Run 100M
10 Toe 2 Bar
Rest 3 Min
10 Min @ 90%
Row 250M
10 Perfect Push Ups
Weightlifting
Front Squat 88%x2x6
Clean Pull 110%x2x2
Clean Deadlift 8RM