Fitness
4 sets:
DB chest press x 10-12
One arm DB Row x 8-10 each arm (2 second eccentric control)
45 seconds of skipping rope practice
Rest 45 seconds – 60 seconds between each movment
3 sets:
30 seconds of rope waves
30 seconds of rest
30 seconds of Mt.Climbers
30 seconds of rest
30 seconds of Ab mat sit ups
30 seconds of rest
Performance
For time:
1 mile row
25 push ups
50 sit ups
75 air squats
1 mile row
Sport
Rest Day
Weight lifting
Snatch (off blocks)
7 x 3 @50-80%
OHS
5-4-3-3-3 @60-80%
