Athlete Development/Fitness
A1. Close Grip Bench Press 5,4,3,2 @ 3012; Rest 1 Min
A2. 10-12 Push Ups @ 11X1; Rest 2 Min x 4
+
2 Min Max Double Unders or Single Unders
30 Hand Release Push Ups
40 Jumping Lunges
50 Sit Ups
40 Jumping Lunges
30 HR Push Ups
50 Double Unders or 100 Single Unders
*Post number of Double Unders in 2 Min + Total time on the whiteboard
Sport
For Time:
Run 1 Mile
AirDyne 1 Mile
Row 1,600M
Weightlifting
Snatch 70%x1x5
Snatch Pull 85%x2x3
Back Squat (Pause) build to a relatively heavy single