Coaches Warm up


“Friday Special”


Conditioning (8’ Time Cap)

“For Time”

100 air squats



1 RM push press


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.


Strength accessory

Accumulate 3:30 in a wall squat


Midline conditioning

Accumulate 3:00 in a L-sit