Chad Vaughn warming up the athletes
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This Saturday at the box!
Dynamic movement prep
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
50 heavy Russian swings
+ 10 heavy Americans
Then 10 Turkish get ups each side
Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round
Hamstring up n over
Lat stretch band