GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 sets with an empty barbel
10 deadlifts
10 back squats
10 Goodmornings
10 reverse lunges in place
*rest as needed
WARM UP
0-10 minutes
10 Lunges in place
10 x-band walk to right
10 x-band walk left
10 x-band walk forward
10 x-band walk backward
10 x-band walk to right
10 x-band walk left
10 x-band walk forward
10 x-band walk backward
STRENGTH/SKILL
10-35 minutes
Deadlift (1RM)
METABOLIC CONDITIONING
35-50 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
Farmer Carry x 40 yards (70/53) (53/35)
Deadbugs + Reverse Crunch x 10 Reps
Ring Rows x 10
ACCESSORY
Banded Hip Flexor Pulls x 50 each leg
Banded Hamstring Curls x 100
Banded Hamstring Curls x 100