GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Rounds
X Band Forward
X Band Backwards
X Band Left
X Band Right
WARM UP
0-10 minutes
10 Air Squats
Accumulate 20 Speed Air Squats from low box
+
3 Rounds
5 Muscle Clean
5 Push Press
3 Power Clean
3 Jerks
*Add light each set
Accumulate 20 Speed Air Squats from low box
+
3 Rounds
5 Muscle Clean
5 Push Press
3 Power Clean
3 Jerks
*Add light each set
STRENGTH/SKILL
10-35 minutes
Chained Box Front Squat (7 X 3-5)
* work up to a heavy 3-5 reps.
* 2:00 between attempts
* 2:00 between attempts
METABOLIC CONDITIONING
35-50 minutes
Timebomb
In 12 minutes
50 Wallballs (20/14)
40 Burpees Over Bar
30 Deadlifts @70 (245/155) (155/110)
* With time remaining, AMRAP Wall Balls
* compare to 12 September 16
ACCESSORY
Straight Leg Raises: 3 x 6-10. Rest 60s.
Banded Leg Curls: 2 x 75 reps ea. Rest 60s.
Banded Leg Curls: 2 x 75 reps ea. Rest 60s.