Athlete Development/ Fitness
A1. Powell Raise 12-15 @ 2020- Rest 30 Sec b/t Arms- Rest 30 Sec
A2. DB External Rotation 12-15 @ 2020- Rest 30 Sec b/t Arms- Rest 30 Sec x 3
B. Work up to a Heavy 3 Continuous Turkish Get Up on each arm in 12 Min
+
12 Min AMRAP
6 Tough DB Snatch/ Arm
12 Box Jumps
Run 400M
Sport
A. Powell Raise 8-10 @ 2020; Rest 30 Sec b/t Arms
B. Trap 3 Raise 8-10 @ 2020; Rest 30 Sec b/t Arms
+
AirDyne 30 Sec On/ 30 Sec Off for Total Distance x 15 Sets
Weightlifting
Front Squat 90%x2x3
Clean Pull 110%x1x4
Clean Deadlift 5RM