GENERAL PHYSICAL PREPARATION
WARM UP
0-8 minutes
1 Round
10 Alternating Lunges (empty BB)
10 Push Press (empty BB)
10 Good Mornings
10 Superman
10 Air Squats
10 Step Ups (empty BB)
WEIGHTLIFTING STRENGTH
8-30 minutes
* Done as a superset.
* 30 seconds rest between exercises
* Go as heavy as possible while maintaining form
* Done as a superset.
* 30 seconds rest between exercises
* Go as heavy as possible while maintaining form
Reverse Dumbbell/Kettlebell Lunge (3 X 6)
Single Arm Dumbbell Row (3 X 8-10 each arm)
Side Plank (3 X 20 seconds each side)
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP 17
30 Calorie Row
60 Double Unders
30 Push Ups
60 Double Unders
30 SIt Ups
* 1 person works at a time
ACCESSORY
50-100 Banded Pushdowns