Growth & Development

1a. Close grip bench press x 6 @ 30×1

1b. Plate overhead tricep extensions x 12 reps    4 sets , resting as needed between sets

 

2a. :30 second Hollow holds  + :15 second rest

2b. :30 second plank holds +:15 second rest

2c. :30 second Ab mat sit ups + :45 second rest    4 sets through

400m run repeats  x 3 sets resting 1:1

 

Performance

  1. Weighted supinated pull-up x 1 REP MAX  8:00 cap

2a. Seated Strict BB press x 5 reps

2b. DB bent over row x 8 each side    4 sets, resting as needed

 

3a. 20 GHD medball sit ups  + 30 second rest

3b. Seated sled hand over hand pull 2-3x down turf  + :30 second rest

3c Farmers carry as heavy as possible (Double handed)  + 2:00 rest x 3 sets

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