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 lift. Hence the 1a and 1b.
Ideally you should be hitting a set every 90-120sec.
Conditioning:
21-15-9
Push-press, 95#(65#)
Chin-up (Palms facing in)
Box Jump, 24″(20″)
Depending on class size this may be done in heats or one group doing the conditioning first.