9:30 & 4:00

 

Coaches Warm Up

 

Strength Conditioning

5 Rounds NOT FOR TIME

Max Bench press bodyweight

Max pull ups

**No rest between movements, 3 minutes rest between rounds

 

Strength accessory

3 super sets

10-15 seated dumbbell strict press

20-30 overhead banded tricep extension

 

Optional

Midline strength

3 max effort sets of weighted box planks

 

5:15 - Strength & Stretch with Coach Laura

 

6:30 - Weightlifting