Athlete Development/ Fitness
A. Trap 3 Raise 6-8 @ 3030; Rest 1 Min x 3
B1. 12 Overhead Walking Lunge Steps; Rest 20 Sec
B2. 20-25 Hollow Rocks; Rest 20 Sec
B3. 8-10 Bent Over DB Row; Rest 1:30 x 3
+
4 Sets for Max Reps:
30 Sec AirDyne/ 30 Sec Rest
30 Sec Pull Ups or Ring Rows/ 30 Sec Rest
30 Sec No Push Up Burpee Box Jumps/ 1 Min Rest
Sport
For Time:
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings- 16kg/ 12kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press- 45#/ 25#
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
*Compare to 6/27
Weightlifting
Snatch 75-80%x1x4
C&J 75-80%x1x4