SPORT
1. A. strict press 5-3-2 B. push press 2-2-2
2. for time run 1000m, then 15-12-9-6-3 reps of dead lift, burpees over bar, run 1000m
ADVANCE
1. A. dead lift 2 rm in 12 min B. weighted pull ups or weighted bar muscle up 4 sets every 2 min
2. tabata this thrusters, american swings, sdlhp, goblet squats, then run 2000m (choose wheight with your coach)
each exercise 8 sets 20 sec work – 10 sec rest
