Coaches Warm Up

 

Pull Up test out

1 set of max strict pull ups

**If you are unable to do a pull up use the least amount of band tension possible

 

Strength

1 rep max OHS

 

Conditioning

“Nancy”

5 RFT

400m Run

15 OHS 95/65

 

Extra Credit

Super set

3x10-15 Double Kettle Bell front squat

3x8-12 double kettle bell bent over row

 

4x30” Ring L-Hang

 

Tabata Hollow rocks