Warm up
Coach's choice of a dynamic warm-up
Endurance
Every 2 min for 4 rounds, rotating through each station:
S1: 24/19 cal ski
S2: Max sled push loaded with: 200/150 lbs
S3: 24/19 cal row
S4: Max distance shuttle runs 25 ft.
Note: partner up on the sled to split working time in this station.
UES strength
Warm Up
2 Rounds
5/leg Lunge to Rotation
10/leg Goblet Reverse Lunges
15 Russian KB Swings
5 Jump Squats
Back Squats Warm-up sets
Back Squats
In 20mins take as many sets needed to find a
1 Rep Max Back Squat
Not box squat