Coaches Warm Up


1. Bench Press

3x3 close grip @65%

3x3 regular grip @65%

3x3 wide grip @65%

**the focus for these should be speed and technique

top set of 5. Add 5lbs from last time.


2. Conditioning

10' EMOM

Even: 15 Wall Balls

Odd: 30 Ab mat sit ups


3. Extra Credit

3x3 Pausing Front Squat with 2" pause @ 60% or 1RM"