For ALL levels of athletes

For ALL levels of athletes

Health and Fitness:
A. 0:10-0:30 Three sets of:

A1. Press x 4-6 reps, rest 45s

A2. MB hamstring curl x 12 reps @ 21X1, rest 45s

A3. Pallof press x 8 reps each @ 1113 (pause 3s in extension)
B. 0:35-0:50

From Invictus

Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:

10 Kettlebell Swings 55/35
Max Reps of Thrusters 75/55
Rest 60 seconds between sets

Classic:

0:15-0:55
A. 4 sets:

A1. Press X 3 reps across @ 75-80%, rest 60s
A2. Pallof press x 8 each side @ 1113 (pause 3s in extension)
B. From Invictus

Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:

10 Kettlebell Swings 55/35
Max Reps of Thrusters 75/55
Rest 60 seconds between sets.