Coaches Warm up


Pull Up Progression

Depending on your set of pull ups you will choose which phase of pull up progression you will be in. Courtesy of Coach Joan. We will be doing this 3 days a week and will retest in about 6-8 weeks.



Conditioning(20’ Time Cap)


OHS 165/115


400m run



Midline conditioning

3x15-20 Back extensions

3x8-12 chest supported row