Coaches Warm Up

 

10' shoulder mobility after warm up

**lacrosse ball, banded stretches, scapula work

 

1. Banded Bench Press

3x3 close grip @50%

3x3 regular grip @50%

3x3 wide regular grip @50%

*guys=red/ladies=orange

then...

1x5 regular grip 

 

2. Conditioning (25' Time Cap)

50 cal row

100 double unders

25 burpee box jump overs 24/20

15 power snatch 135/95

25 burpee box jump overs 24/20

100 double unders

50 cal row