GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
3 Sets
5 Squat Cleans
5 Burpees
5 Cossack Squats
10 Alt. Step-ups
* Rest as needed between sets
STRENGTH/SKILL
10-30 Minutes
Wide Stance Box Squat (10 X 2 @65%)
* every 60 seconds
* add 40-80lbs of chain weight, but don’t sacrifice speed.
* add 40-80lbs of chain weight, but don’t sacrifice speed.
Seated Box Jumps (3 X 5)
* rest 60 seconds between
METABOLIC CONDITIONING
30-55 Minutes
9 Rounds
7 Squat Cleans (185/125)
8 Burpee Box Jumps (30/24)
* 20 minute cap
ACCESSORY
50-100 Banded Leg Curls
3 x 15 Serratus Crunches
3 x 15 Serratus Crunches