Coaches Warm Up

 

1. Front Squat

1 rep max Anderson squat

 

2. Conditioning

300m run

5 squat cleans 225/155

300m run

5 squat cleans 245/165

300m run

5 squat cleans 265/180

300m run

5 squat cleans 285/195

 

3. Accessory Work

8x2 banded speed deadlift

 

4x12 barbell hip thruster

 

4x12 barbell single leg RDL

 

4x8-12 double kettle bell front squat

 

1x100 banded pull throughs

 

4 super sets

30" single leg Sorenson hold each side

20 GHD's

100m sandbag carry