Warm-up 10/10 Up and Over the Fence 20/20 PVC Side to Side Swing 20 PVC Good Mornings  20 PVC Overhead Squats 20 PVC Pass Throughs Workout 1: 10:00 Time Cap  8/8 ½ kneel single arm DB overhead press (heavy) 8/8 Single arm DB row (heavy) 8 Front squats (heavy) *Coach’s Notes: Get through however many [...]

Warm-up: 2 Sets 10 Air squats 10 Walking lunges  10 PVC pass throughs 10 Touchdowns 250 Meter row Workout 1: EMOM for 12:00 Min 1: :20 hollow rock + 8 Dual Kettlebell bridge floor press Min 2: :20 max rep bicycles + 6-8 weighted inverted rows (plate on chest) Min 3: :20 max True mountain [...]

Warm-Up: 2 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker  50m High knees  :60 Jump rope Workout 1: 12:00 Time Cap, work back up the ladder if there is time   Back squat: 12-10-8-6-4-2 (build in weight) Deadlift: 9-6-3-3-3-3 (build if possible) Push Press: [...]