Warm-up:

Coaches Choice

Strength:

Floor Press
Warm-up as needed, then:
9×3 @ 60%-65% (use Bench Press 1RM)
Looking for speed with each rep, rest approximately 60sec after each set.

Conditioning:

EMOM 5min
7-10 Strict Pull-ups
10 Behind the neck Should Press,
From ground, athlete chooses weight

2min Rest

EMOM 5min
10 Bent Over Rows,
Athlete chooses weight
20 Weighted Russian twists, 1=1
Athlete chooses weight, use Med Ball, Plate, or Slam Ball


After Class:

3 Rounds, NFT
8-10 Alt. DB Hammer Curls, AHAP, 2=1
20-30 Banded Overhead Tricep Extensions
20-30 Banded Pull-apart