Athlete Development/ Fitness
A1. Dead Lift 5-6 @ 3211; Rest 30 Sec
A2. 20-30 Hollow Rocks; Rest 30 Sec
A3. Side Plank 30 Sec/ Side; Rest 1:30 x 3
+
5 Min AMRAP:
10 DB Snatch/ Arm- Moderate
10 HR Push Ups
Rest 2 Min
5 Min AMRAP
15 Push Ball
15 Sit Ups
Sport
A. Front Squat 8-10 @ 40X1; Rest 2 Min x 2
B. Front Squat 3-4 @ 40X1; Rest 2 Min x 2
C1. Supinated Pull Up- Weighted x 1; Rest 10 Sec
C2. AMRAP Pronated Strict Pull Ups; Rest 10 Sec
C3. 30 Unweighted Walking Lunges AFAP; Rest 2 Min x 4
D. Ab Mat Sit Ups x 15; Rest 1 Min x 5