Coaches Warm Up


1. Strength Conditioning
5 Rounds Not For Time
12/12 Single arm bent over row
90" Sandbag hold (Bear Hug)
10 Bench Press
6-10 Strict Pull Ups
12 hollow rocks + 12 V-Ups
200m run


**Choose weights that allow you to move proficient to build a better base for your fitness. We are not going for how much weight we can move, instead we are more concerned how well you perform each task/movement. It is ok for our heart rate to get elevated during "Rounds Not For Time" but the intensity should stay low enough to allow for better movement.
Coaches Warm Up