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Coaches Warm Up

 

1. Banded Bench Press

3x3 close grip @50%

3x3 regular grip @50%

3x3 wide grip @50%

then...

1x5 regular grip, no bands...add 5lbs from last week

 

2. Conditioning (18' Time Cap)

150 wall balls

EMOM 6 sumo deadlift high pulls 135/95

**start the workout with sumo deadlift high pulls

 

3. Accessory Work

4 max effort sets of pull ups with band from the bottom

 

4x8 dumbbell roll backs

 

4x8 dumbbell tate press

 

4x12 dumbbell lateral raises

 

1x100 scap push ups

 

 

4. Core Work

4 super sets

25 GHD's

20 banded KBS 53/35