Complete the following exercises loaded with the following weight:
Males: 45# Plate
Females: 25# Plate
400M Run (w/plate)
25M O/H walk Lunge (w/plate)
*Burpees: Starting position is plate held at chest level. Athletes will drop to the ground placing the plate down in front of them. They will touch their chest to the plate at the bottom of the rep. The athlete will pick up the plate, jump and thrust the plate overhead at the top of the rep. Athletes must achieve lock out at top.
** Push-Ups: Plate goes on the athletes back and the athlete does pushups as normal with full ROM. Chest and thighs must touch the ground and no dropping the butt. Scale to knees if necessary.