FUNCTIONAL FITNESS
Part 1:
(3 sets of each):
Station 1 – Push Up x 8-10 reps (add weight if you can consistntly hit 20 reps)
Station 2 – Single Arm Dumbbell Death March x 6 steps/ each arm
Station 3 – Nose-to-Wall Handstand Hold x 60 seconds or :60 handstand walk practice (athletes can choose to hold Hanstand for a minute or work on Handstand walk for a minute)
Part 2:
AMRAP 12:
15 Med Ball Squat Clean
:30 sec Hollow hold
45 Doublers Under
STANDARD: 14/10
RX: 20/14
SPORT: 30/16
COMPETITION: 30/20