GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
3 Sets of
10 Goblet Squats
10 Push-ups
10 Cossack Squats (5 each side)
10 Russian Swings
10 Goblet Squats
10 Push-ups
10 Cossack Squats (5 each side)
10 Russian Swings
STRENGTH/SKILL
10-35 Minutes
Speed Back Squats (8 X 3 @65%)
* every 60 seconds
Deadlift (3 X 3)
* 90 seconds between each set
* work slightly above desired weight for Metcon. These deadlifts are prep for Metcon.
* work slightly above desired weight for Metcon. These deadlifts are prep for Metcon.
METABOLIC CONDITIONING
35-55 minutes
Bradshaw (Time)
10 Rounds
3 HSPUs
6 Deadlifts (225/155)
12 Pull Ups
24 Double Unders
* scale weight to 60% of 1RM DL
* HSPU scale to piked push ups
* 25 Minute cap
ACCESSORY
Russian Twist with a Plate 3 X 20. 60 second rest between sets