GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
2 Rounds
X-Band Walks
10 steps in each direction
20 Walking Lunges
10 Sumo Deadlifts (empty BB)
10 Russian Swings
then
Accumulate 90 seconds in the bottom of a perfect squat (empty barbell or air squat)
STRENGTH/SKILL
10-30 Minutes
Speed Front Squats (8 X 3 @ 70%)
* every 60 seconds
* if you don’t have a recent FS 1RM (in last 3 months) use your 1RM BS at 65%
* if you don’t have a recent FS 1RM (in last 3 months) use your 1RM BS at 65%
Seated Box Jump (3 X 5)
* 60 seconds between each
METABOLIC CONDITIONING
30-50 Minutes
Metcon (Time)
For Time
21-18-15-12-9-6-3
Wallballs (20/14)
KBS (53/35)
* 12 Minute Cap
21-18-15-12-9-6-3
Wallballs (20/14)
KBS (53/35)
* 12 Minute Cap
ACCESSORY
KB Squat with lowering: 3 x 8. Rest 60 seconds between each
100 Banded Hamstrings
100 Banded Hamstrings