Fri. Sept 28/Mon. Oct 1

Group 1: XF

AMRAP 22 Minutes

10 DB Swings
9 One Leg Squats (each)
8 Pull Ups
7 Streamline Jumps
6 Push Ups + 10 sec hold


Grouip 2: Power

3 x 10

Goblet Squats
Back Extensions
Glute Ham Machine
90 degree Shoulder Rotation
Cleans


Sprinters:
Power

15-10-5

SLDL
Fly Pulls
TKEs
Bench
Side Bench Jumps