GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
With barbell
3 Rounds
10 OHS
10 Wall Balls
10 Cossack Stretch (5 each side)
* add weight to OHS each round, but not too heavy)
STRENGTH/SKILL
10-30 Minutes
Back Squat (1RM)
* 15 minutes to work up.
METABOLIC CONDITIONING
30-50 minutes
Lady Liberty (Time)
21-15-9
Overhead Squat (115/75)
Pull Ups
Overhead Squat (115/75)
Pull Ups
ACCESSORY
50 Banded Hip Flexor Pulls each