Coaches warm up


Strength accessory

20 Turkish gets ups NOT FOR TIME


Conditioning(8’ Time Cap)



Thrusters 95/65

Pull ups


rest until fully recovered


Pull Up Progression(week 5)

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.


Cool down

10’-15’ of coaches mobility