GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
10 Lunges in place
X Band Walks
10 Left
10 Right
10 Forward
10 Backward
X Band Walks
10 Left
10 Right
10 Forward
10 Backward
STRENGTH/SKILL
10-30 Minutes
Back Squat Percentage Ladder
* 2 Minutes rest between sets
* 5+ is an AMRAP set. Do not exceed 10 reps for the set.
* Percentage is based off 90% of your 1RM. Example, if your Back Squat 1RM is 100, base the percentage for the strength off of 90lbs.
* 5+ is an AMRAP set. Do not exceed 10 reps for the set.
* Percentage is based off 90% of your 1RM. Example, if your Back Squat 1RM is 100, base the percentage for the strength off of 90lbs.
5 @65%; 5 @75%; 5+ @85%; 5 @75%; 5+ @65%
METABOLIC CONDITIONING
30-50 Minutes
Metcon (Time)
In 12 Minutes
50 Wallballs (20/14)
40 Burpees Over Bar
30 Deadlifts @70 (245/155)
With time remaining, AMRAP Wall Balls
ACCESSORY
50 Banded hip flexor pulls each leg