Coaches Warm Up


1. Bench Press
3x3 close grip bench press @65%
3x3 regular grip bench press @65%
3x3 wide grip bench press @65%
**the focus for these should be speed and technique
top set of 5 add 5lbs from 2 weeks ago


2. Conditioning


KBS 53/35

rest 1'

Push Ups

rest 1'

Toes 2 bar

rest 1'

Front Squats 135/95



**Tabata work is 20 seconds of work followed by 10 seconds of rest for 8 rounds. You will do a total of 4 minutes at each station.