Growth & Development

A. Front rack/ Front Squat 101 ( coach spends about 10 minutes with beginners to go over front rack positiong)

B. Barbell Bench Press w/ 3 seconds pause in bottom x 2 reps ( work in 2’s so you have a spot for this) heavy as possible x 5 sets

C, 18/15/12/9/6/3

Calorie row

Box jumps

 

Performance

A. Front Rack Step up x 10 each side heavy as possible x 3 setsĀ  rest as needed

B. 21/18/15/12/9/6/3

Wall ball

Box jumps

Kb swings

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