• Dynamic Warm Up

Strength:

Skill:

• Max Rep Bench Press
• Max Rep Pull Ups/Supine Row
• 200-400m Run

If you’re unable to perform at least 8-10 reps of the bench press at your body weight for men and 75% of body weight for women, adjust the weight accordingly.  In addition if you’re unable to perform at least 8-10 unbroken pull ups, please perform max rep supine row with your body as horizontal as possible.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Skill:

5 Rds For Max Reps

• Max Rep Bench Press BW/75% BW
• Max Rep Pull Ups
• 400m Run

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Skill:

5 Rds For Max Reps

• Max Rep Bench Press BW/75% BW
• Max Rep Pull Ups
• 400m Run

• 10 Minutes Mobility