A.3 sets @ 80%
-row or run 400 meters
-10 DLs @ 50% max
-10 P.lette push-ups
-10 wall ball shots
-100 meter sandbag carry @ 60/45
rest 3:00 b/t sets
*student chooses row or run. mix and match ok.
B.mobility
-90/90 internal rotation X 60 seconds ea
-special shoulder #2 X 60 seconds ea
-bretzel X 30 seconds ea
Performance
A.In 12:00, work to a heavy 2 rep hang clean and jerk.
B.run 90 seconds @ 85-90% X 4; rest/walk 2-3:00
C.Mobility
-table X 10 reps
-dorsi stretch X 60 seconds ea
-single leg seiza X 20 seconds ea
-bad X 60 seconds ea
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