Athlete Development
A. Single Arm DB Row 8-10 @ 20X0; Rest 30 Sec b/t Arms x 5
B. AMRAP Ring Rows @ 20X0; Rest 1 Min x 4
Fitness
A. Bent Over BB Row 8-10 @ 20X0; Rest 1:30 x 5
B. Pull Ups 4-5 (supinated); Rest 2 Min x 3
+
Running Clock Burpees
1 Burpee on Min 1
2 Burpees on Min 2
3 Burpees on Min 3…
Continue until you cannot complete the reps within the minute
Sport
A1. AMRAP Ring Rows @ 1111; Rest 20 Sec
A2. AMRAP Push Ups @ 1111; Rest 2 Min x 3
+
5 Sets @ 80-90%
25M Crawl
25 DU’s
25M Farmers Carry- 32kg
Run 400M
Rest 2 Min
Weightlifting
Front Squat 95%x1
Clean Pull 100%x1x3