Coaches Warm up

 

Strength

5x3 Bench Press with 2 second pause at chest

 

 

Strength Accessory

3x8 barbell curls

 

 

Conditioning

2 rounds

 

3’ AMRAP

500m row buy in

AMAP C2B pull ups in remaining time

 

rest 90”

 

3’ AMRAP

500m row buy in 

AMAP ring dips in remaining time

 

rest 90”

 

Optional after class

Midline conditioning

50 2 count Russian twist

50 ab mat sit ups