Coaches Warm Up

1. Sled push

5x50ft

**for max load

 

2. Conditioning(14’ Time Cap)

3 Rounds for Time

10 deadlifts 185/135

10 front squats 185/135

20 Chest to bar pull ups

50 Double unders

 

 

3. Extra Conditioning

4 sets

750m row

rest 1:1

 

4. Accessory Work

3x8-12 dumbbell pull overs

 

3x5 tempo weighted ring dip 

33x3

*3 seconds down, 3 seconds hold in bottom position, explode up, 3 second pause at the top

 

5x5 L-pull ups

rest 1’