3 Sets:

• 100m Run
• Handstand Hold x 10-15 Seconds
• Mountain Climber x 10 ea

Strength:

3 Sets:

• Tempo Push Ups x 8-10 @30X1
• Rest 30 Seconds
• Russian KB Swings x 12-15
• Rest 30 Seconds
• Hanging Knee Tuck x ME

Skill:

• 400m Run
• 15 Burpee
• 20 Sit Ups

• 10 Minutes Foot/Calf Mobility

3 Rds NFT:

• 100m Run
• Handstand Hold x 10-15 Seconds
• KB Swing x 10-12

Strength:

4 Sets: (Top 2 Minutes)

• Close Grip Bench Press (Same Width as Shoulder to OH) x 6-8 @20X1
• Hip Ext. x 12-15

Skill:

• 400m Run
• 15 Burpee
• 20 Toe To Bar

• 10 Minutes Foot/Calf Mobility

3 Rds NFT:

• Double Unders x 20-40
• Handstand Push Ups 8-10 (If you can perform them strict do so)
• V-Ups x 10-12

Strength:

A) 5 Sets: (Top Every 90 Seconds)

• Hang Power Snatch from Mid-Thigh x 6 reps
  (these should be fast and continuous, work up as heavy as you can, but stay focused on barbell speed)

B) 2 Sets: (Rest 2 Minutes btw Sets)

• ME Drop Set Wt. Ring Push Up x 7/5 (Men Start W/50#, Women Start W/25#)

*Males will start with 50# on their back, women will start with 25# on their back.  Once the men complete 7 reps and the women 5 reps, they will remove weight off their back.  Men will remove 10# and women will remove 5#.  They will continue this routine until they remove all the weight off their back.  Once all the weights are removed from the athletes, they will complete one last set of ME Ring Push Ups. (Score is number of Push Ups performed on last set).

Skill:

• 400m Run
• 15 Burpee (Open Standards)
• 20 GHD Sit Ups

• 10 Minutes Foot/Calf Mobility