GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 x 8 Wall Squats
WARM UP
0-10 minutes
3 Rounds
10 Shoulder Taps (5 each side)
10 Goblet Squats
10 AbMat Situps
STRENGTH/SKILL
10-30 minutes
* all supersets.
* 30 seconds between each
* all supersets.
* 30 seconds between each
WIde Stance Goblet Squat (3 X 8-10 )
* go heavy
Barbell Curls (3 X 8-10)
Russian Twist (3 X 8-10)
METABOLIC CONDITIONING
30-50 minutes
3 Rounds of 30 work/30 Rest:
Renegade rows
KBS (53/35)
Jump Lunges
Abmat Sit-ups
*Score = total reps
KBS (53/35)
Jump Lunges
Abmat Sit-ups
*Score = total reps