Coach Led Dynamic Warm-Up
EVERY 3MINS FOR 27MINS (9 Sets)
2Min Amrap / 1Min Rest
-Max Reps of the listed exercise
Set 1- Deadlifts (185/125) (+225/155)
Set 2- Box Jumps (24/20)
Set 3- Wall Balls (20/14) (+30/20)
***Make sure you pick a level that you can hit continuously and for almost the entire remaining time with minimal stops for rest.
***Scale the run accordingly, should not take over 1:15
30 Total Reps for Strength NOT SPEED!
-Slow & Controlled GHD Rollout Sit Ups
*These should all be as slow as possible curling out as far as you can before losing your midline tightness.
*If able add a small DB to it.