Athlete Development
A. Ring Row @ 2010- AMRAP in 1 Min; Rest 1 Min x 3
B. SA DB Row 8-10 @ 2010; Rest 90 Sec x 3
C- part B with Fitness group
Fitness
A.Pull up (supinated grip) 2-3 @ 20X0; Rest 2 Min x 5
B. Hollow Hold 30 Sec; Rest 30 Sec x 5
+
10 Min AMRAP:
6 Pull Ups
4 Toe to Bar
Run 400M
Sport
A. RDL 3-5 @ 30X1; Rest 2 Min x 5
B. Wtd Dips 2-3 @ 21X1; Rest 90 Sec x 5
+
Row 75 Sec @ 95% Effort
Rest 4:15 x 4 sets
Weightlifting
Push Press + Jerk- 50%(of jerk) x(4+1) x4
Pendlay Row 3×5 (moderate)
RDL 3×5 (moderate)