Warm up: coaches choice
Strength: 3 sets
10-20 GHD sit ups
20 ab Mat sit-ups
30 medball Russian twists
rest 1-2 minutes
Each round switch order of exercises
Workout:
Run 4 laps
Then 4 rounds
20 hspu
20 hang db snatch 50/35
*15 min cap. Men do run after the four rounds.
T1: modify as needed
T2: as written
T3: 30 and 30
Durability work
2 x 5:00 Row
w/2 minutes rest between
3 x 2:30 Row
w/1:30 rest between
4 x 1:00 Row
w/1:00 rest between