Warm Up: – 400m medball run

Coaches Barbell Warm Up

Then; 5 min to WU to WOD weights

WOD: – For the ladder pattern, perform one rep the first minute,

two reps the second minute, three reps the third minute, 

continuing as long as you are able.

Use as many sets each minute as needed.

Bodyweight Back Squat Ladder

REST 5 min

3/4 Bodyweight Push Press Ladder

REST 5 min

1 1/2 Bodyweight Deadlifts Ladder