Strength: Lunge + Weighted Overhead Sit ups 4 sets: (12 Mins to complete) 6/each Leg Backrack Lunge (forward or reverse) (30-40% of BS 1RM) 15-25 Weighted Overhead Situps Conditioning: Every 3 Mins x 5 sets :30 Wall Sit 7 Ea/ DB Hang Clean and Jerk Run 100 Meters Comp: 70/50 FItness: 50/35 GPP: 35/25, run...Read More