Coaches Warm Up

 

1. Banded box front squat 

12x3 @65% plus bands

 

2. Conditioning

"Christine"

3 rounds for time

500m row

21 body weight deadlifts

21 box jumps 24/20

 

3. Accessory Work

8x2 speed deadlift

 

3x8 single leg glute bridges each leg

 

 3 supersets

12/12bulgarian split squats

12/12 single leg RDL

 

5x100m sled push

 

1x100 banded seated hammy curls

 

4. Core Work

5 superset

30" L-Hang

45" weighted hip extension hold