Coaches Warm Up


1. Pull Up

1 rep max weighted 


2. Conditioning

1200m run


12 rounds for time

4 strict HSPU

8 C2B pull ups

12 air squats


3. Accessory work

3x8 dumbbell strict press


3 super sets 

8-12 inverted barbell row

max effort weighted ring dips


6x6 Y static hold with 6" hold at the top


3x8 single arm landmine row


1x100 face pulls


4. Core work

1x100 V-ups