Tuesday

 

Coaches Warm Up

 

Strength

4x4 @80%-85%Front Squat

 

Conditioning

EMOMx18

Min 1: 20/16 Calorie Row

Min 2: 15 Wall Balls (20/14)

Min 3:  50 Double-unders

**Scale cal row as needed

 

Midline

5 RFT

5 Strict Toes 2 bar

10” L-Sit

20 hollow rocks

30” superman hold

 

 

Extra Credit

 

Weightlifting

Squat snatch

4@60%

4@65%

4@70%

2x4@75%

 

Snatch Pull

3x4 @90%

 

Strength Accessory

3 sets max effort horizontal tempo ring row (3 seconds up 2 second pause 3 seconds down)