GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 minutes
Run 200
30 Single Unders
20 Shoulder Taps
10 Air Squats
STRENGTH/SKILL
10-30 minutes
Front Squat Percentage Ladder (3 @ 70%; 3 @80%; 3+ @90%; 3 @80% 3+ @70%)
* 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 Front 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 Front Squat 1RM is 100, base the percentage for the strength off of 90lbs.
* 2-2:30 between sets
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Rounds and Reps)
12 minutes
200 run
8 Box Jumps
12 Pull Ups
ACCESSORY
50 Banded Hip Flexor Pulls