Athlete Development
A. Weighted Step Ups x 4-6; Rest 45 Sec b/t legs x 4 sets
B. 15-20 Sit Ups; Rest 1 Min x 3
*Try to add weight to Step Ups from last week
Fitness
A. Back Squat 12-15 @ 30X1; Rest 2 Min x 2

B. Back Squat 8-10 @ 30X1; Rest 2 Min x 3

*Try to add weight from last week
+
Row 1 Min for Max Meters- Do Not Count Rollover
Rest 1 Min
1 Min Max Burpees
Rest 3 Min x 3
Sport
A1. DB Russian Step Up 10-12 @ 1110; Rest 1 Min

A2. DB Bench Press 6-8 @ 30X1; Rest 1 Min
A3. DB Walking Lunge x 20 Total Steps; Rest 1 Min
A4. DB Push Press 15-20 @ 1010; Rest 2 Min x 4
B. Side Plank Holds- 45 Sec/ Side Alternating; No Rest b/t Sides x 4 per side