Coaches Warm Up

 

1. Banded Box Squat

10x2 with 65% of 1RM

guys=green/ladies=purple

 

2. Conditioning (25' Time Cap)

5 Rounds:
9 Power Cleans 135/95
15 Push-ups
21 Squats
200 Meter Run

 

3. Accessory Work

8x2 banded speed deadlift

 

Tempo Front squat 3311

5x5

 

3 supersets

8-12 barbell hip thrusters

8-12 weighted GHR

 

Back rack weighted lunges

10/10

 

5x50m sled push

 

1x100 banded good mornings