March 9

Workout:
Conditioning (coach choice) Good Luck!
10 min

then:

Med ball sit up routine
10 full
10 TT
10 rt leg
10 lt leg
3 rounds

then:

2x30m Lunge (15m forward, 15m backward) Body wt only
2x30m One-arm Overhead Lunge (15 rt arm + 15 lt) @ 25-35# KB

then:
30 dislocates

Then:
5x30 yard single are OH walking lunge (15rt + 15 lt)
complete 15 KB swings after completing first 15 yards and before starting the second

Then:
Group A
work to a Heavy Dead lift
set of 3
Group B
work to a Heavy OHS
sets of 3

Then:
Cool down