July 23, 2019 – Strength and Conditioning

A. For Time: Standing Wall Ball Shots

For Time:
100 Standing Wall Ball Shots @ 9/6 kg

Every break > 10 Squats w/ Ball

B.

5 sets NFT
-10 Single arm DB Bench (5 each way)
-10 Bent over Single arm Pec Fly’s – light load (5 each way)
200m Tall kneeling Ski
Scoring: Time (lower is better)

*Ski > Row – Minimal leg drive

C.

Body Armour
Post Class Optional quality credit.
-20 Split Jerks
-20 Bulgarian Split Squat (each way) *Controlled
Scoring: Not Scored

*Split Jerks > Athletes choose load, NO misses

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