GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
2 Sets with Empty Barbell
10 Squats
10 Shoulder Press
10 Bent Over Rows
10 Band Pull Aparts
10 Push Press
STRENGTH/SKILL
10-30 Minutes
Push Press 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 Push Press 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 Push Press 1RM is 100, base the percentage for the strength off of 90lbs.
5 @65%; 5 @75%; 5+ @85%; 5 @75%; 5+ @65%
METABOLIC CONDITIONING
30-55 Minutes
Metcon (Time)
150 Air Squats
100 Sit-ups
75 Push-ups
50 Pull-ups
100 Sit-ups
75 Push-ups
50 Pull-ups
ACCESSORY
Banded Pushdown 50-75 reps
Banded Pul-aparts 50-75 reps
Banded Pul-aparts 50-75 reps