Coaches Warm Up

 

1. Gymnastics Conditioning (15' Time Cap)

5RFT

8 strict chest to bar pull ups

8 chest to bar pull ups

8 bar muscle ups

rest 1:00 between rounds

 

**If unable to do chest to bar or pull ups complete

 

5RFT

8 ring rows

8 jumping negative pull ups with a 3" eccentric load or barbell self assisted pull ups with 3" eccentric load

(https://www.youtube.com/watch?v=G-eVat8VnSo)

8 double KB/DB bent over row

rest 1:00 between rounds

 

2. Conditioning

27-21-15-9

Deadlift 225/155

50 double unders between each set

 

3. Accessory Work 

5 rounds

12-20 barbell roll outs

30" L-sit

rest 1:00