GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
3 Sets
10 Sumo Deadlifts with KB (Wide stance)
10 Goblet Squats
10 Sit-ups
STRENGTH/SKILL
10-35 Minutes
Wide Stance Box Squat (10 X 2 @60%)
* every 60 seconds
* add 40-80lbs of chain weight, but don’t sacrifice speed
Seated Box Jump (3 X 5)
* rest 60 seconds
METABOLIC CONDITIONING
35-50 Minutes
Metcon (Time)
21-15-9
Front Squats (135/95)
T2B
Front Squats (135/95)
T2B
ACCESSORY
Max Set of UB Double Unders