Athlete Development/ Fitness
A1. AMRAP Strict Mixed Grip Pull Ups in 30 Sec; Rest 30 Sec
A2. 5-6 DB Split Press; Rest 1 Min x 4
B. “Tabata” Sit Ups
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5 Rounds for Time:
10 Tough Thrusters
20 No Push Up Burpees
Run 200M
Sport
12 Min AMRAP @ 80%
25M Burpee Broad Jump
10 Push Press 95#/ 65#
1 Rope Climb
15 Double Unders
Rest 6 Min
10 Min @ 80%
Row 250M
10 HR Push Ups
Rest 60 Min
8 Min @ 80%
3 Wall Walks
3 Turkish Get Ups/ Arm- 24kg/ 16kg
Run 200M
Weightlifting
Snatch & Clean Technique~ 30 Min. stay light
Fitness Conditioning