Warm-up/Mobility:
Coaches Choice, 10min time limit
Strength:
1a) 7×3 Shoulder Press
1b) 7×3 Speed Dead Lift (50% to 60% range)
Notes:
Warm-up 3×3 for each movement first
Movements will be in a “super set”, meaning shoulder press right into dead lift. Hence the 1a and 1b.
Work in groups, Ideally you should be hitting a set every 60-90sec.
Conditioning:
4 Rounds
400m Run
50 Squats
Last done:?? (if someone know please post to FB)