Warm-up & Mobility: 15 Minutes
Strength: Bench – long pause (2 count) Bench 4×5@75% – Or athletes can choose to work an overhead press
Conditioning: Test Level II Skill – how many squats in 2 minutes? (Goal is 80+)
Rest 3 minutes then…
8 min AMRAP of:
- 100m Shuttle Run
- 10 Box jumps (24/20″)
- 5/5 KB Clean (24/6k)
