3 Rounds NFT (not for time)
Run 50 Yards
5 Pull Ups
10 Overhead Squats w PVC
Overhead Squat 5 – 5 – 5
Every minute on the minute for 10 minutes
1 Snatch Balance (hold on bottom for 5 seconds)
Focus on Technique not Load.
Strict Pull Ups (NO KIPPING) 3 x max reps
Plank Holds 3 x 30 second holds
Stretching or Foam Rolling
Coaches Notes: Athletes should do at least 2 or 3 good warm up sets prior to work sets. The Strength Workout should take everyone approx 15 minutes to complete.