April 14, 2016 Thursday

Coaches set up a box 10m x 10m on floor by placing 4 KB’s as the corners.

5:00 continuous bear crawl around the box. Head facing the same way the whole time so you’ll crawl forward, then crawl to the right, then crawl backwards, then crawl to the left. Take as few breaks as possible and don’t run into anybody.



  1. 3×10 BB Upright Row (high pull just upper body no deadlift)
  2. 3×10 ea. Arm Single arm bench press (use dumbells or KB)