Coaches Warm Up


1. Banded Bench Press

3x3 close grip @50%

3x3 regular grip @50%

3x3 wide grip @50%


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