Coaches Warm Up


1. Rack Pull

Build to a heavy 3 rep @ knee height 


2. Conditioning

25 Burpees

50 Toes to bar

100ft overhead walking lunge 55/35

50 Toes to bar

25 burpees


3. Accessory Work

3x8 sumo deadlift


3x15 dumbbell RDL


3x12-20 weighted back extensions hugging plate


4x20 reverse hyper


1x50/50 single leg hammy curl