Fitness
3 sets:
Scapular push ups x 15 reps
3 sets:
Banded reverse fly’s (W-T-Y)
3 sets:
30 on : 30 off front lever
5 sets:
30 seconds Skipping rope (DU)
30 seconds Shuttle runs
60 seconds Rest
Performance
3 sets:
Strict press x 5
3 sets:
Push press x 3
3 sets:
Push jerk x 1
5 sets:
30 seconds Pull ups
30 seconds Shuttle runs
60 seconds Rest
Sport
4 sets:
3 position clean (floor, above knee, high hang) + 1 Jerk
4 sets:
1 1/4 Front Squats
5 rounds:
30 seconds Ring dips
30 seconds Shuttle run
60 seconds Rest
