Coaches Warm Up

 

1. Strength

 

4 sets

8/8 Farmers Carry Box step up (do one leg before the other)

12-20 banded good mornings

**90" rest between sets

 

4 sets

6-10 barbell bent over rows

8-12 dumbbell bicep curls

**90 rest between sets

 

2. Conditioning(20' Time Cap)

Buy-in 800m run

3 Rounds For Time

15 ring dips

2 legless rope climbs

Cash-out

Accumulate a 4' plank on elbows