GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Sets
Pec Stretch Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
WARM UP
0-10 minutes
3 Rounds
10 PVC OHS
10 Cossack Squats
10 KB Snatches
STRENGTH/SKILL
10-35 minutes
* giant set exercises
* 30 second rest between each
* giant set exercises
* 30 second rest between each
Ring Rows (4 X 10-12)
Dumbbell Forward Lunge (4 X 8 each leg)
Single Arm Farmer’s Carry (4 X 50)
* keep core tight throughout
* remain as upright as possible
* remain as upright as possible
(70/53) (35)
METABOLIC CONDITIONING
35-55 minutes
2 Miles
150 Double Unders
75 KBS (53/35) (25)
* scale to pigeon claps for double unders
150 Double Unders
75 KBS (53/35) (25)
* scale to pigeon claps for double unders
ACCESSORY
* lacrosse ball or foam roll out calves. 60 seconds each