Warm-Up: Coaches Choice Conditioning: “Ball’n” 400m Run (both athletes, same time) 100 Wall Balls 400m Run 100 Slam Balls 400m Run 100 Partner Sit Up Tosses (12′) 400m Run *2 athletes per team **Only 1 athlete working at a time with the exception of the runs. Team will not start on the non-running movement until...Read More

Warm-up: Coaches Choice, 10min time limit Strength: 1a) Bench Press 5×3 @75% 1b) Dead Lift 5×3 @75%   Notes:   Warm-up with 2-3 sets of 2-3 reps. Work in groups for weight will be scarce and spotters a must on the bench press. Movements will be in a “super set”, meaning bench press right into dead...Read More