Athlete Development/ Fitness/ Sport
A1. 8-10 Reverse Lunge Step Ups/ Leg; Rest 20 Sec
A2. 8-10 Dips @ 30X0 Or 10 Dip Negatives; Rest 20 Sec
A3. 10 Weighted Side Bends/ Side; Rest 20 Sec
A4. 8-10 DB Bicep Curls; Rest 1 Min x 4
+
For Reps:
1 Min Man Makers- Tough/ Rest 30 Sec
1 Min Toe to Bar or V-Ups/ Rest 30 Sec
1 Min Jumping Lunges/ Rest 1 Min x 3
Competitor

A1. Rope Climb 15’ Legless Up, Legs Down x 2; Rest 30 Sec
A2. BB on Back Walking Lunge x 20- 95#/ 65#; Rest 30 Sec
A3. Push Press TnG x 15- 95#/ 65#; Rest 30 Sec x 3
B. FLR on Rings- Accumulate 4 Min
+
10 Min Row @ 65% Effort
Weightlifting
Block Snatch (from knee) Heavy single
Block Clean (from knee) Heavy single