GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Lax Ball x 30s each
– Forearms
Foam Roll
– Lats 1:00 each side
– Forearms
Foam Roll
– Lats 1:00 each side
WARM UP
0-10 minutes
Run 400 Meters
20 Split Squats BW
20 Push-ups
20 Hollow Rocks
Done at slow pace
+
T2B Drills:
Strict Knee Lift x 5
Kip x 5
Kipping Knee Lift x 5
Knees to Elbows x 5
Toes to Bar x 5
20 Split Squats BW
20 Push-ups
20 Hollow Rocks
Done at slow pace
+
T2B Drills:
Strict Knee Lift x 5
Kip x 5
Kipping Knee Lift x 5
Knees to Elbows x 5
Toes to Bar x 5
STRENGTH/SKILL
10-30 minutes
* Giant set. 30 seconds rest between each exercise
WIde Stance Goblet Squat (3 X 8)
* 30 seconds rest
SIngle Arm KB/DB Row (3 X 15 each)
* 30 seconds rest
Banded Alphabets (3 X 1 set each side)
* 30 seconds rest
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
5 Rounds
400 meter run
10 C2B Pull Ups
Rest 2:00