Coaches Warm Up

 

1. Pull Up

1 rep max weighted 

 

2. Conditioning

1200m run

then...

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