GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Tissue Work
Foam Roll x 10 passes each
Quads
IT Bands
Lats
Thoracic
Foam Roll x 10 passes each
Quads
IT Bands
Lats
Thoracic
WARM UP
0-10 minutes
3 Rounds
10 Barbell Strict Press
10 Lunges (5 each leg)
10 Thrusters
10 Barbell Strict Press
10 Lunges (5 each leg)
10 Thrusters
STRENGTH/SKILL
10-25 minutes
Speed Back Squats (8 X 3 )
* @70%
* every 60 seconds
* every 60 seconds
METABOLIC CONDITIONING
25-55 minutes
Teams of 2 in 30:00 complete:
100 DB Step-ups (24/20)
100 Ball Slams (30/20)
Remaining time Max Calories on Air Bike
* One person works.
* Score = total calories on AB