Growth & Development

Strength

  1. Front squats   6 reps x  4 sets, Going up each set
  2. Plank holds x 20 seconds x rest 20 seconds for 10 sets

Conditioning

15/12/9/6/3

Push Press 65/45

Lateral burpees

 

Performance

Strength

  1. Back Squats 5×5 75% of 1RM

Conditioning

15/12/9/6/3

Power Cleans 95/65

Ring dips

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