Warm-up/Mobility:
Coaches Choice, 10min
Strength:
Weighted Push-ups, 5×5+
Weight will go on your back (have a friend help you). Shoot for a minimum of of 5 reps each set, if you hit 15 or more then you didn’t go heavy enough, increase for the next set.
Conditioning:
5 Rounds
10 Bench Press, 45#-155#
10 Goblet Squats, heavy
250m Row, all out effort
Work in groups of 3-4 people. This will not be a timed workout, rest as needed between rounds, spotting will be mandatory for the bench press.