WARM UP

Coaches Choice – General Mobility 5 Minutes

+

3 x :30 Go’s:
Kneeling banded twists – R
Kneeling banded twists – L
Butterfly sit-ups
Supermans

STRENGTH

A. Series – 4 Rounds:

• 8 push press
• 10 db rear delt flys
• rest :90

B. Series – 4 Rounds:

• 2 power clean + 2 squat cleans + 1 front squat
• 8 elevated bar push-ups
• 10 slide board body saws
• rest 1:00

C. Series – 4 Rounds:

• 15 empty bar bicep curls
• 8-10 barbell upright rows
• 8.8. med ball speed skaters
• rest :30