ATHLETE

A. Prowler Push x 5-8
40m AHAP
Rest 60-90 sec

B. 16min EMOM
Minute 1:  20 Abmat Sit-Ups
Minute 2:  20/15 Calorie Bike
Minute 3:  20m Dumbbell Lunge
Minute 4:  150-200 Meter Run

BARBELL CLUB

A. Clean Pulls 3-2-2-1-1

B. 3 Position Clean (Squat Clean): High Hang, Mid Thigh, Floor– 5 sets.

C.  Jumping squats: Bar only on back. Squat below parallel, jump 1mm off the ground and go straight to squat….repeat for 1 min.  Max Reps in min. Coach B says can you get 60 reps??

D. 30-50 Barbell Roll-outs w/bumper plates or 5lb plates