GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
2 Sets
10 Sumo Deadlifts
10 Back Squats
10 Goodmornings
10 Reverse Lunges in place
10 OHS
10 BB Rows
*Add light weight for second round
STRENGTH/SKILL
10-30 Minutes
Sumo Deadlift (1RM)
* 15 Minutes to work up
METABOLIC CONDITIONING
30-50 Minutes
Metcon (No Measure)
4 Rounds
30 work/ 30 Rest
Max Effort Air Bike
Max Effort Air Squats
Max Effort Burpee
Max Effort Thruster (55/35)
ACCESSORY
50-100 Banded Leg Curls
50 Bent-over supinated grip rows
50 Bent-over supinated grip rows