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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– coaches choice

FITNESS-
team workout here:
“chief”
3 minute amrap
3 push ups
6 kb swings
9 squats
rest 3 minutes
x5 rounds

*P1 does one round then P2 does the second round.. continue in this fashion until completion

PERFORMANCE-
team workout here:
“chief”
3 minute amrap
3 PC @ 13595
6 push ups
9 squats
rest 3 minutes
x5 rounds

*P1 does one round then P2 does the second round.. continue in this fashion until completion