With a Partner Perform 2 Rds:

• Plank Hold Banded Row x 10 ea.
• Side Plank Banded Row x 10 ea.
• Side Plank Banded Row x 10 ea.

Strength:

4 Sets:

• DB Bench x 10

Skill:

• 400m Run W/Plate Held Over Head
• 15 Dips/Push Ups

• 10 Minutes Mobility

With a Partner Perform 2 Rds:

• Plank Hold Banded Row x 10 ea.
• Side Plank Banded Row x 10 ea.
• Side Plank Banded Row x 10 ea.

Strength:

4 Sets:

• 1A) DB Bench Press x 10
• 2A) Plyo Push Ups x 3-5

Skill:

• 400m Run W/Plate Held Over Head 45/25
• 15 Ring Dips

• 10 Minutes Mobility

With a Partner Perform 2 Rds:

• Plank Hold Banded Row x 10 ea.
• Side Plank Banded Row x 10 ea.
• Side Plank Banded Row x 10 ea.

Strength:

A) 5 sets:

• Narrow-Grip Overhead Squat x 3 @ 3311 (you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning)
• Rest 90 seconds
• Weighted Chest to Bar Pull Ups x 4-6 @ 21X0
• Rest 90 seconds

B) 3 Sets:

• 1A) DB Bench Press x 10
• 2A) Plyo Push Ups x 3-5

Skill:

• 4 Minutes of Rowing (for meters)
• 3 Minutes of Ring Dips @ 10X1 (pause for one second at full extension)
• 2 Minutes of Chest to-Bar Pull Ups
• Rest 4 minutes

• 10 Minutes Mobility