GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 Minutes
Slam Ball: 8
Pull Up: 8
Overhead Squat: 8 (empty barbell)
* concentrate on form
WEIGHTLIFTING STRENGTH
10-30 minutes
Speed Pull Sumo Deadlift (10 X 2)
* 60 seconds rest
METABOLIC CONDITIONING
30-55 minutes
Church Hill (AMRAP – Rounds and Reps)
20 Minutes
5 Deadlift (225/155)
7 Burpee Pull Ups
10 Kettlebell Swings (53/35)
200 Meter Run
ACCESSORY
50-100 Banded Leg Curls