Athlete Development/ Fitness
A. Powell Raise 8-10 @ 2020; Rest 1 Min x 4
B. SA DB Push Press- Work up to a Heavy 5 in 12 Min
*Start on weak side
+
5 Min AMRAP
5 DB Squat Clean
5 Toe 2 Bar
Rest 2 Min
5 Min AMRAP
5 Burpees
10 Jumping Lunges
Sport
10 Min AMRAP @ 80%
Handstand Hold 30 Sec
FLR on Rings 30 Sec
Hanging L- Sit- 15 Sec
20 Double Unders
Rest 5 Min
5 Sets @ 85%
15 HR Push Ups
15 Ring Rows
20 DB Front Rack Walking Lunges- 35# DB’s/ 20# DB’s
10 Toe 2 Bar
Row 350M
Rest 3 Min
Weightlifting
Active recovery of choice.