Athlete Development/ Fitness
A1. 3-5 Pull Ups- Supinated Grip; Rest 30 Sec
A2. 3-5 SA DB Push Press; Rest 30 Sec
A3. 25 Hollow Rocks; Rest 1:30 x 3
+
For Time:
Run 400M/ 10 No Push Up Burpee Box Jumps
Run 200M/ 10 NPBBJ
Run 100M/ 10 NPBBJ
Run 200M/ 10 NPBBJ
Run 400M/ 10 NPBBJ
Sport
A. Power Clean + Front Squat (1+4)- Build to a tough set in 10 Min
B1. Push Press 2-3 @ 11X1; Rest 30 Sec
B2. Strict Shoulder Press 4-5 @ 12X2; Rest 30 Sec
B3. TnG Dead Lift x 15; Rest 3 Min x 5
C. FLR on Rings- Accumulate 6 Min
Weightlifting
Technique work of priority- stay light to moderate
Fitness conditioning