WARM-UP
3:00 CARDIO CHOICE
INTO…
2 ROUNDS
10 PVC PIPE PASS THRUS
10 PVC PIPE SOTTS PRESS IN POWER POSITION
10 SCP PULL-UPS
10 SCAP PUSH-UPS
INTO…
3 SETS 5 BEHIND THE NECK STRICT PRESS W/ EMPTY BAR
10 TIGHT KIP SWINGS
10 ALT SNATCH GRIP OVERHEAD LUNGES
SKILL
ON A 12:00 RUNNING CLOCK
PRACTICE PULL UPS (COACH WILL DETERMINE WHAT EACH ATHLETE WILL PERFORM BASED ON ATHLETES FITNESS LEVEL)
WORKOUT
FOR TIME
1 MILE RUN
+
2K ROW