Warm Up:
Short lap
then coach led warm up

Mobility:
1 min each side elbows on the box
2 min each side figure 4 on the wall

Lift:
3X8 Front Squat @70%

3X5 Strict press with 5 sec pause overhead build in weight but maintain the pause 

3X8 each side Single arm DB row on bench 30/45#

Conditioning:
Teams of Two- 8 rounds each
up and back prowler
then shuttle run (must beat partner back or penalty) 

Comment