Coaches Warm Up


1. 5 Rounds Not For Time

50ft/50ft single arm overhead walking lunge with KB/DB

20 weighted russian twist

8-12 seated barbell strict press

20 2 count leg raises over KB

8/8 farmers carry box step ups 53/35 (do one leg before the other)




**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.