Friday
Skill Strength
Weighted Pullup 6,2,6,2,6,2
15 Minutes. This segment will need to be more customized than the other strength pieces. For athletes that do not have the ability to perform weighted pull-Ups, they will be accumulating 30 total reps of strict pull-Ups with the least assistance possible. For Those who cannot use bands yet, they should try to accumulate 3:00 of a pull-Up bar hang using packed shoulders and engaged lats. If athletes 1RM weighted pull-up is under 15#, then they should perform the 6's unweighted and use light load for the 2's.
Tempo Ring Rows 4 x 10
Every rep should be fast up, 2 second pause at the top, and a 3 second eccentric
DB Biceps Curls 4 x 10
Conditioning
10 Minute AMRAP
15/12 Calorie Row OR 12/9 Calorie Bike
15 KB Swings
Level 3- 53/36
Level 2- 36/26
Level 1- A weight that allows for at least 3 rounds of unbroken KB Swings