Athlete Development/ Fitness
A. Trap 3 Raise 8-10 @ 2020; Rest 1 Min x 3
B. Single Arm Seated DB Press 6-8 @ 30X0; Rest 30 sec b/t Arms/ Rest 1 Min x 5
+
12 Min AMRAP
10 Russian KB Swings
10 Box Jumps- Step Down
10 Pull Ups or 10 Ring Rows
Sport
A. Barbell Split Squat 8-10 @ 3010; Rest 30 Sec/ Rest 2 Min x 3
*Bar on Back
+
10 Min @ 80%
200M Run
50M Farmer Carry- Heavy
3 HSPU
Rest 3 Min
10 Min @ 80%
AirDyne 1/4 Mile
5 Chest to Bar Pull Ups
10 Walking Lunges- Heavy
20 Double Unders- Unbroken
Rest 3 Min
10 Min @ 80%
10 Calorie Row
8 Toe to Bar
6 Ring Dips
4 Box Jumps
Weightlifting
Front Squat HS
Snatch Pull 100%x2x3
Clean Pull 100%x2x3
Bulgarian Split Squat 3×6