A) 2 Rounds:
10m Butt Kicker
10m High Knee
10m Bear Crawl
20 Russian Swings, 53#. 35#
4 sets x 8 reps
Objective: build until a challenging 8 rep is attained. Complete 4 sets at one weight. (Compare to 11/21)
Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.
Wall Ball, 20#/14# to 10′
Burpee Box Jump, 24″/20″
Bench Press, 135lbs/95lbs
Run: athletes should not take more than 2 minutes on the 400m run.
Wall Balls: athletes should complete each round of wall balls in sets of 10 repetitions, scale load as needed.
Double-Under: athletes may scale to single-unders for 2x the repetitions as prescribed.
Bench Press: athletes should choose a weight that they can accomplish in sets of 5 repetitions, scale load as needed.
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