Level 2
Strength
Over head squats
3-3-3-3-3
Conditioning
250 m run then…
3 rounds of:
30 DU
10 OHS 95/55
250 m run to finish
Level 1 and Fitness
Strength
3 sets for speed and technique
Slam ball x 12
OHS with dowel x 12
Ring support (accumulate 60 seconds)
Conditioning
For time
250 m run then…
3 rounds of
100 single skips
10 goblet squats
Finish with 250 m run
