Growth & Development

A. 3 sets

:20 second wall facing H.S. hold

12 step ups (6/6)

24 single unders

B. Back skquats 5 reps @ 22×1 80% x 5 sets

C. 3RFT

10 reverse DB lunges 35/20

50 ft burpee broad jump

10 DB  hang clean and jerk (5/5)  35/20

 

Performance

A. 3 sets

:20 seconds wall facing H.S hold or :20 second free standing shoulder taps

20 air squat

20 double under

B1. Single Arm DB Bench Press 6-8 reps each side HEAVY @ 22×1 x

B2. BB goodmorning 8-10 reps ** Control speed down x 4 sets resting 1-2 minutes between

C. 3RFT

10 OHS 75/55

20 Heavy Russian single arm KB swings (10/10)

25/20 Assault bike cals

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