GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
X-Band Walks x 2 sets:
10 steps in each direction
Then
20 Alternating Lunges (10 each)
10 Deadlifts (empty BB)
Accumulate :90 in the bottom of a (perfect) squat
STRENGTH/SKILL
10-30 minutes
Front Squat (1RM)
* work up to 1RM in 20 minutes. About 8-10 sets.
* rest 2 minutes between attempts
* rest 2 minutes between attempts
METABOLIC CONDITIONING
30-52 minutes
Metcon (Time)
4 Rounds
20 Deadlifts (135/95) (65)
20 Wallballs (20/14)
Rest 2:00
* 20 minute cap
ACCESSORY
50-100 Banded Leg Curls
30-50 Weighted Sit-ups
30-50 Weighted Sit-ups