9:30am & 4:00pm

 

Coaches Warm up

 

Strength

5x2 Push jerk from the rack

 

Accessory work

3 Super sets

3x15 Single leg RDL each leg

3x20 Bench press

 

Midline Conditioning

3x8-12 back extension with max hold @ top on last rep

3x15 partner weight sit ups

 

5:15 - Strength and Stretch

 

6:30 - Weightlifting