Take 20 minutes to set up, warm up and complete the following.

3 ROUNDS:

-- 15-20x Close Grip Pull-Ups (Rx+ Weighted) *
-- 6-8x Pendlay Rows **
-- 8-12x DB Bench Press **
-- Rest as needed.

* Place arms inside of shoulder width and scale up or down as needed. Ask the coach for recommendations.

** Go as heavy as possible with good form. Adjust rep cout according to weight.

Complete the following with the remainder of time.

A. 2 ROUNDS:
-- 6-10x Standing Tricep Extensions *
-- Straight into...
-- 10-20x Dips (Rx Ring Dips, Rx+ Weighted) *
-- Rest 30 seconds.

B. 3 ROUNDS:
-- 12-15x Calf Raises *
-- 10-15x Hanging Knee Raises (Rx+ Weighted) *
-- Rest as needed in between rounds.

* On all weighted optional exercises, athletes can use any kind of weight that they see best fits the exercise. Remember to scale up or down as needed and ask the coach for recommendations.

COOL-DOWN: Couch Stretch, Foam Roll, Walk, Wall Hang, Frog Stretch, Foam Roll, Pigeon Stretch