Athlete Development
A1. Box Step Ups 4-5; Rest 30 Sec b/t legs/ Rest 30 sec
A2. 30 Sec Hollow Hold; Rest 2 Min x 4
Fitness

A. Back Squat 3-4 @ 30X1 Building per set; Rest 2 Min x 4

+
3 Rounds For Max Reps at each station:
30 Sec HR Push Ups- Rest 30 Sec
30 Sec Ring Rows or Pull Ups- Rest 30 Sec
30 Sec Burpees- Rest 30 Sec

30 Sec Row For Calories- Rest 2 Min x 3

Sport
A. Front Squat 5, 3, 1, 1, 1 @ 20X1; Rest 2 Min b/t Sets

*Not a 1RM- Use as a CNS warm up for part B
B. Every 90 Sec x 10 Sets- Hang Squat Clean + Front Squat (1+1)
*Work up to a heavy set of the complex
C1. AMRAP Wall Balls in 60 Sec; Rest 15 Sec
C2. AMRAP Pull Ups in 45 Sec; Rest 15 Sec
C3. AMRAP Burpees in 30 Sec; Rest 3 Min x 3