Fitness
A) 4 sets:
L0: Seated DB Shoulder Press x 6 – 8 @20X1
L1+ Shoulder Press x 6 – 8 @20X1
Sorenson Hold x 30 – 60s
Coaches’ note: Encourage those with one arm weaker to do the DB press.
Sorenson hold on benches or boxes.
B) In Pairs. One working.
15 min AMRAP:
30 Front Squats (50/35kg)
40 (alt.) Renegade Rows (20/15kg)
30 T2B
Performance
A) 4 sets:
Shoulder Press x 4 – 6 @20X1
Hip Extension x 10 @2112
Coaches Note: Use GHD Machine for Hip Extension.
B) As Fitness
A) 4 sets:
L0: Seated DB Shoulder Press x 6 – 8 @20X1
L1+ Shoulder Press x 6 – 8 @20X1
Sorenson Hold x 30 – 60s
Coaches’ note: Encourage those with one arm weaker to do the DB press.
Sorenson hold on benches or boxes.
B) In Pairs. One working.
15 min AMRAP:
30 Front Squats (50/35kg)
40 (alt.) Renegade Rows (20/15kg)
30 T2B
Performance
A) 4 sets:
Shoulder Press x 4 – 6 @20X1
Hip Extension x 10 @2112
Coaches Note: Use GHD Machine for Hip Extension.
B) As Fitness
