GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pec Stretch Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
2 sets
WARM UP
0-10 minutes
2 Rounds
10 Single Arm KB/DB Push Press ( 5 each)
5 Strict Pull Ups or negatives
15 KB/DB Goblet Squats
STRENGTH/SKILL
10-30 minutes
* If athletes did not perform Shoulder Press Clusters Wednesday, will perform today.
* If athletes did not perform Shoulder Press Clusters Wednesday, will perform today.
Farmer’s Carry (4 X 100 meters)
* as heavy as possible
* rest 90 seconds between
* rest 90 seconds between
Handstand Hold (4 X 10-30 seconds)
* rest 60 seconds between each set
METABOLIC CONDITIONING
30-55 minutes
Metcon (Time)
50 Pistols
200m Run
50 Sit-ups
200m Run
50 Push-ups
200m Run
50 Renegade Rows
200m Run
4 wall walks
* 20 minute cap
200m Run
50 Sit-ups
200m Run
50 Push-ups
200m Run
50 Renegade Rows
200m Run
4 wall walks
* 20 minute cap