Warm UP 2X's:
250m Row/ Short Lap
10 push ups
10 wall Squats
30 sec chin over bar hold

Mobility:
Athletes choice. 

Progress Assessment Week:
NJ Sprint
Short Lap
1 RM Back Squat
Max Push ups in 1 minute
Heavy Rock Carry. Weight/ Distance
500m Row
1RM DeadLift
Max Pull Ups in 1 minute
Long Lap
1 RM Overhead Press
2000m Row
1 RM Bench Press
Max Broad jump toe to heel
Max Box Jump height
 

Workout:
3 Rounds
20 Wall Ball 20/14#
20 Box Jump 24/20"
10 Pull Ups

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