4-2-15

Fitness:

A. Sorenson Hold- 1 Attempt
* Chin tucked, arms across chest. All coaches must be present for each athelets attempt. May not start over once you start.
B. Side Bridge max effort per side. The goal is 90 sec per side
+
4 sets
10 Front Rack Lunges( 5 per leg)
1 min Hollow Hold (accumulate)
3 TGU per side

Competition:

A. 1 RM Wtd Dip(no rings)-Shoulder below elbow in the bottom, complete lockout at the top
B. 1 RM Wtd Pullup(pronated only)
+
500m row @ 90%
rest 2 min x 8 (damper on 10 for males, damper on 7 or 8 for females)