Great to have Coach Joan back with us!! We missed you!

Great to have Coach Joan back with us!! We missed you!

Coaches Warm Up

 

1. Bench Press

1 RM

 

 

2. Conditioning

10' AMRAP

50 double unders

30 alt. DB/KB snatches

7 ring muscle ups

 

3. Accessory Work

3x10 windmills each side

 

4x8-12 double kettle bell bent over row

 

4x8 GHR (use partner if needed)

 

4x20 banded KBS

 

4. Core Work

5 sets

20" anti-rotational band hold

20 hollow rocks