GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 Minutes
4 Handstand Push Up
6 Air Squats
8 Kettlebell Swings
WEIGHTLIFTING STRENGTH
10-35 minutes
* Giant sets
* 60 second rest between sets
* Giant sets
* 60 second rest between sets
Barbell Front Rack Reverse Lunge (3 X 6 each leg)
* keep your core tight
* focus on keeping elbows up
* focus on keeping elbows up
Barbell SIngle Leg Romanian Deadlift (3 X 10 each leg)
Serratus Crunch (3 X 10-15)
METABOLIC CONDITIONING
35-55 minutes
Metcon (AMRAP – Rounds and Reps)
18 Minutes
Run 200
12 KBS
Run 200
12 T2B
ACCESSORY
Band Pull Aparts: 100
Alternating Bicep Curls: accumulate 30 total
Alternating Bicep Curls: accumulate 30 total