GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Bicep Warm-up
2 sets of:
– 10 BB Curls
– 10 BB Row
– 10 Band Pull-aparts
2 sets of:
– 10 BB Curls
– 10 BB Row
– 10 Band Pull-aparts
WARM UP
0-10 Minutes
Light Turkish Get-ups
Accumulate 12-15 Reps each arm
*Perform 5-10 Push-ups after each set and 15 Band Pull-aparts
Accumulate 12-15 Reps each arm
*Perform 5-10 Push-ups after each set and 15 Band Pull-aparts
STRENGTH/SKILL
10-30 minutes
Weighted Strict Pull Up (1RM)
* take 10 sets to work up to a 1RM
* All reps begin with full extension, end with chin over bar.
* All reps begin with full extension, end with chin over bar.
Strict Pull Up (Accumulate 10-20)
METABOLIC CONDITIONING
30-50 minutes
Balls to the Wall (AMRAP – Reps)
In 5:00800 meter Run
Remaining time AMRAP: Wallballs (20/14)
Remaining time AMRAP: Wallballs (20/14)
Rest 3:00
In 4:00
600 meter run
Remaining time AMRAP: Wallballs
Rest 3:00
In 3:00
400 meter run
Remaining time AMRAP: Wallballs
* score is total wallballs
ACCESSORY
50-100 Banded Pull Aparts
3×10-12 DB Hammer Curls
3×10-12 DB Hammer Curls