2 Sets

• Reverse V-Up x 15-20
• Serratus Floor Press x 8-10
• ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

Skill:

• 400m Run
• 60 DB Shoulder to Overhead (Partner Hang From Pull Up Bar)
• 300m Run
• 80 Knee Raises (Partner Stone Bear Hug Hold)
• 200m Run
• 60 Calorie Row (Partner Hold Wall Sit w/single KB in Front Rack)

• Mobility

2 Sets

• Reverse V-Up x 15-20
• Serratus Floor Press x 8-10
• ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

Skill:

• 400m Run
• 40 DB Split Jerk Complex (Partner Hang From Pull Up Bar) 40/30
• 300m Run
• 50 Hanging Leg Raises Over Stick (Over and Back = 1 rep) (Partner Stone Bear Hug Hold)
• 200m Run
• 60 Calorie Row (Partner Hold Wall Sit w/single KB in Front Rack 45/26)

*DB Split Jerk Complex = With 2 Doubles in Rack Position athlete performs single arm split jerk with RT arm, then single arm split jerk with LT, then split jerk with both arms

*Hanging Leg Raises = Set up a vertical bench or stick, hanging from a pull up bar with straight legs lift your feet up and over from one side of the object and then back, this equals 1 rep.

• Mobility

2 Sets

• Reverse V-Up x 15-20
• Serratus Floor Press x 8-10
• ½ Turkish Get Up (Turkish Get Up to Lunge then back down) x 4 ea

Strength:

Skill:

• 400m Run
• 40 DB Split Jerk Complex (Partner Hang From Pull Up Bar) 50/35
• 300m Run
• 50 Hanging Leg Raises Over Stick (Over and Back = 1 rep) (Partner Stone Bear Hug Hold)
• 200m Run
• 60 Calorie Row (Partner Hold Wall Sit w/single KB in Front Rack 55/35)

*DB Split Jerk Complex = With 2 Doubles in Rack Position athlete performs single arm split jerk with RT arm, then single arm split jerk with LT, then split jerk with both arms.  Full Complex = 1 Rep

*Hanging Leg Raises = Set up a vertical bench or stick, hanging from a pull up bar with straight legs lift your feet up and over from one side of the object and then back, this equals 1 rep.

• Mobility