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25 November

Warm Up

Coaches Choice


B) Gymnastics skill work

Pull up practice


A) 13.2 Reboot

Complete as many rounds as possible in

10 mins of: 5 Shoulder-to-Overheads, 115/75 lbs

10 Deadlifts, 115/75 lbs

15 Box Jumps, 24/20 in


For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.



*No time Cap

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