1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds:

10 Back Squat

10 Bent Over Rows

10 Push-ups

*empty barbell

3) Full Body Strength:

10-minute time block:

Work to 1-rep back Squat

—5 minutes transition/warm-up—

Alt. EMOM 10:

Work to 1-rep max Bench Press

Max Pull-ups in 20seconds

*hardest version of a pull-up you can where you think you can get at least 5 (strict, kipping/butterfly chest to bar, kipping/butterfly chin over bar, Jumping/banded)