Coaches Warm Up

1. 3 Rounds Not For Time
400m run or 500m row
15/15 single arm kettle bell swing
12-25 push ups
12/12 single arm bent over row
15/15 jumping lunges
20 v-ups

2. Accessory Work
20' soft tissue work
20' of stretching

**Choose weights that allow you to move efficient, 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.