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kids camp 7

A. Four sets of:

Front-Foot Elevated Split Squat x 6-8 each leg

Rest 60 seconds

Ring Push-Ups x 8-10 reps

Rest 60 seconds

B. Four sets for max reps against a 3-minute running clock of:

Run 400 Meters

Max Reps Dumbbell Man-Makers (55/35 lbs)

(push-up, power clean, push press)

Rest 2 minutes

A. Four sets of:

Front-Foot Elevated Split Squat x 6-8 each leg

Rest 60 seconds

Ring Push-Ups x 8-10 reps

Rest 60 seconds

B. Four sets for max reps against a 3-minute running clock of:

Run 400 Meters

Max Reps Dumbbell Man-Makers (55/35 lbs)

(push-up, power clean, push press)

Rest 2 minutes

A. Eight sets of:

Split Jerk x 3 reps @ 70%

(pause for 1-2 seconds in receiving position and ensure perfect footwork)

Rest as needed

B. One set of:

Push-Press x 8 reps @ 75%

C. Three sets of:

Bent-Over Barbell Row x 10 reps @ 21X0

Rest as needed

Dumbbell Bench Press x 8 reps

Rest as needed

D. Four sets of:

Band Pull-Aparts x 50 reps

Rest as needed

GHD Sit-Ups x 15-20 reps

Rest as needed

Optional Conditioning Session Five sets of:

Row 1000 meters @ 5k PR Pace

Rest 2 minutes