GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Wall Squats 5 X 6
WARM UP
0-10 minutes
2 Rounds
5 Goblet Squats
10 Lateral Squats (5 each)
10 Single Arm OHS (5 each)
STRENGTH/SKILL
10-30 minutes
Wide Stance Box Squat (7 X 3 @60-65%)
* every 60 seconds
* add 10lbs from last week, don’t sacrifice speed.
* add 10lbs from last week, don’t sacrifice speed.
Seated Box Jump (Accumulate 25)
METABOLIC CONDITIONING
30-50 minutes
Ring of Fire (Time)
21-15-9
OHS (115/75) (75/55)
Pull-ups
* 10:00 Cap
* athletes may perform C2B
OHS (115/75) (75/55)
Pull-ups
* 10:00 Cap
* athletes may perform C2B
ACCESSORY
Single Leg Banded Hamstring Curls 50-100 each leg
V-Ups 3 x 10-15
V-Ups 3 x 10-15