WARM-UP
2:00 CARDIO CHOICE
INTO…
10:00 DOUBLE UNDER FLIGHT SIMULATOR*
10-20-30-40-50-60-50-40-30-20-10
*ALL REPS MUST BE DONE UNBROKEN TO MAKE IT TO THE NEXT SET.
**IF YOU DON’T HAVE DOUBLE UNDERS YOU HAVE 10 MINUTES TO PRACTICE. COACHES WILL PROVIDE DRILL BASED ON YOUR FITNESS LEVEL TO IMPROVE AT THIS SKILL.
FUNCTIONAL STRENGTH
4 SETS
30 CAL CARDIO CHOICE
15 DB HANG CLEAN + JERK*
1:00 PULL-UP DEAD HANG
*NOT FOR TIME. COMPLETE FOR EFFORT AND QUALITY. ATHLETE OPTION TO INCREASE WEIGHT EACH SET OR USE SAME WEIGHTS.
BODYBUILDING
2 SETS FOR QUALITY
5/5 LIGHT DB TURKISH GET-UPS
10 EMPTY BARBELL OR PVC PIPE KANG SQUATS
20 EMPTY BAR MUSCLE SNATCH
30 EMPTY BAR BEHIND THE NECK PRESS
20/20 CROSSBODY DEADLIFT
50 ALT. JUMPING LUNGES OR JUMPING SQUATS
60 TUCK-UPS
