WARM-UP
“SALLY”
W/ PARTNER MEDBALL TOSSES
THEN…
3 SETS SQUAT THERAPY ON COACHES CADENCE
SUPERSET W/ R1. 10 SCAPULA PULL UPS + :20 GLUTE BRIDGE HOLD R2. 10 KIPSWINGS + :20
HOLLOW HOLD R3. MAX SET OF STRICT PULL UPS + :20 SUPERMAN HOLD
STRENGTH
BACK SQUAT
20 MIN TO BUILD TO A 5 REP HEAVY
WORKOUT
5 ROUNDS
200 M RUN
20 WALL BALLS
10 PULL UPS