GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
6 Minutes
2 Wall Walks
4 Strict Pull Ups
10 Air Squats
STRENGTH/SKILL
10-30 minutes
Front Squat Percentage Ladder (5 @75%; 3 @85%; 1+ @95%; 3 @85%; 5+ @85%)
* 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.
METABOLIC CONDITIONING
30-50 minutes
Metcon (No Measure)
7 Minute AMRAP
Air Bike 15 Calories
DB Thruster 10 (25/35)
Rest 3 Minutes
7 Minute AMRAP
Row 15 Calories
4 Man Makers (25/35)
ACCESSORY
* plank off….