Warm-up/Mobility:
10min Coaches Choice
Strength:
1) Shoulder Press 3×10
2) Pendlay Row 3×10
Notes:
Warm-up 1×10 for each movement. Weight should be in the 40%-60% range.
Conditioning:
AMRAP 15mn
10 Toes 2 Bar or Hanging Knee Raise
100ft Broad Jump
150m Run