Strength:
A1. Weighted Chin Ups: 3RM, then -20# for 5×3
A2. Weighted Dips: 3RM, then -20# for 5×3
Conditioning (Test):
21-15-9
- TTB
- Box Jump Overs/Step Up and Over (24/20)
- Row or Bike for Calories (21-15-9) or Run 400m after every round
Mobility:
Banded Overhead Distraction: 1-3 mins each arm