Coaches choice warm up...leave enough time to explain movement standards and set up

5 min EMOM (both exercises done on the min) 5 bicep curls, 5 rear delt raises ....Followed by 5 min EMOM: 5 DB press, :15 DB hold in front rack position (DB are NOT resting on shoulders, hold tight!)

Jackie: 1000m Row, 50 thrusters (#45), 30 pull ups