Coaches Warm Up

1. Strength Conditioning
5 Rounds Not For Time
16 Jumping lunges **focus on height
3 Wall Walks
2 rope climbs
10 barbell bent over row
8/8 single arm push press with KB/DB
100m sand bag carry **you choose the weight
10 barbell hip thrusters


**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.