Growth & Development

A1. 1/2 kneeling single arm press @ 30×1 x 8 each side

A2. Rings rows @ 32×1 x 8 reps

4 sets resting 90 seconds between  a complete round

B. EMOM 8:00

10 DB push press each arm

+ 20-30 single under

C. Assault Bike

1:00 on @ 53/50 rpm

1:00 on @ 55/52 rpm

+ 2:00 off

x 4 sets

Performance

A. Front Squats x 5 reps first rep 30×1 ( heavy set within 15:00)

B. Dead lift @ 80% x 3 reps Every 90 seconds x 5 sets

C. 9:00 EMOM

Minute 1 : 8 hang squat snatch 75/55

Minute 2 : 40 double under

Minute 3 : 8 burpee box jump over

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