Coaches Warm Up


Pull Up Progression(week 7)

Depending on your set of pull ups you will choose which phase of pull up progression you will be in. Courtesy of Coach Joan. We will be doing this 3 days a week and will retest in about 6-8 weeks.


Conditioning (12’ Time Cap)


15 wall balls

12 deadlifts 185/125

9 bar facing burpees


Mid-line conditioning

5 rounds not for time

15” L-sit

10 standing weighted side crunches

15” L-sit

10 supermans