Warm-Up
General Coaches Game

Activation
Tabata 4 x 20/10
• Sit-Outs
• KB Swings

Interval 1
​20 minutes
Sprint 2 Lap - 1 Bear Crawl + Crab Walk - 100m Row

Tabata x 3
• Burpee Pull-Ups
• Lunges Lateral

Tabata x 3
• Alt DB Bentover Row
• Alt DB Curl to Press

Tabata x 3
• Banded Skiers
• Alt. DB Snatch

Tabata x 3
• MTN Climbers
• Jump Squats

Interval 2
10-9-8-7-6-5-5-3-2-1
Sprints
10 - Core Pickem
• Hollow Rock
• Sit-Ups
• Side Plank R & L
• Alt V-Up
• Supermans

​

Warm-Up
Mobility - calf/ankle & quad/hip flexors

Activation
Bands w/ Partner​ (20m Down & Back then switch) 

• Shuffle 1x, Crossover 1x, High knees 1x, Sprint 1x 
  
• 3rounds each partner (1 holds 1 rows) 10x row, 10x squat to row, 10x High Pull

Interval 1 - w/ partner
2 rounds each 
P1 - 750m Row 
P2 - AMRAP of: 1 bear crawl down to 1 crab walk back, 50 Single Jump Rope (R&L), 15 sec knee to chest hold 

Interval 2 - w/ partner 12 minutes total
Every 2 minute on the minute then switch 
P1 - For 2 minutes climb the ladder 1-2-3-4-5 etc. 

• Run 1 Lap then 1 burpee, run 1 lap 2 burpee......

 P2 - Complex (Complete in 2 min) 

• 15 - KB Swings  
  
• 10/10 - KB Plank Push & Pull 
  
• 5 KB Cleans 

Switch after each 2 minute round! 3x rounds of each group

Interval 3 
2 minutes on 1 minutes rest x 4 - (12 minutes total)
​10 - Shuttle Runs (Rig to Blue Line) 
Max - Hollow Rocks 

• Record Hollow rocks each round

Warm-Up
Mobility - Calfs/Ankle 
General Dynamic & Ladder Drills / Running Prep

Activation
P1
10-8-6-4-2 reps
Goblet Tempo Squats  + 1 Shuttle Run (Relay Style in groups) 
P2
Seated Banded Pull-Downs (Until P1 is Done with a set) 

Interval 1 
 6 Rounds of: SPRINT! 2x to Barn and Back.....then Complete a group.....then rest 1 min

1. 2 sets of : 10 TRX Atomic Push-Ups  & 15 Sit-Ups  
   
2. 2 Sets of:  5/5 DB Renegade Rows & 15 Knees to Chest 
3. 2 Sets of:  10 Double Leg Drops & 15 DB Thrusters 
4. 2 Sets of:  10 DB Curl to Press & 15 Burpees 
5. 2 Sets of:  1 Full or 5 sit to stand Rope Climbs & 50 Single Jump Ropes 
6. 2 Sets of:  10 MB Slams & 30 Alt. Battle Ropes 

Interval 2
4 Sets of Max Strict Pull-Ups (free hang, banded or negative drop for 5 reps) 
+ 
20 Sec Max Effort on Bike 
1 minute break after each round

Warm-Up
Dynamic Movements
5 Min "Cindy"

Circuit 1 - "Double Down" 
2-4-8-16-32 reps 
KBS
Goblet Squats
Burpees

3 min rest 

10 Minute - AMRAP of:
10 - Rev. Floor Crunches
10 - Rev. Hyper on Bench 
10 - DB Push Press
10 - Med ball Slams
10 x10 - Mtn Climbers
10x10 - Sit-Outs 

Finisher - Partners 
3 rounds 
P1 - Bar Hang
P2 - 1 Shuttle Run

2 rounds 
P1 - Plank Hold
P2 - 1x Plate Push Down and Back

1 round
P1 - Wall Sit 
​P2 - 20 Wall Balls