A. Warm-Up(3 Rounds)
AB 5 min
+
Spider Man – 14 Reps(7 Each Side)
6 Hurdle Jumps
Scap Retraction with the Thera-band
Front Rack Step Up – 5 Each Side with empty Bar(hip above the knee)
B. Front Squat – 12 x 3@60-65%
C. Snatch Pull on 2″ Risers – 90% x 3 x 4 Sets
+
6 Rounds
Run 100 Meters with a sandbag
10 Front Rack Walking Lunges@65#
25 Dubs

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