GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Banded Hip Mobility x 60s each
* Attach band to rig and place in hip crease. Get tension on band while in a pigeon pose
* Attach band to rig and place in hip crease. Get tension on band while in a pigeon pose
WARM UP
0-10 minutes
2 Rounds
10 BB Thrusters
20 Double Unders
10 BB Rows
20 Double Unders
10 Front Rack Reverse Lunges
20 Double Unders
STRENGTH/SKILL
10-40 minutes
Front Squat against Bands (1RM)
* use same band you use for speed front squats
* rest 2:00 between max efforts
* beginner 6 X 4, adding weight
* beginner 6 X 4, adding weight
METABOLIC CONDITIONING
40-50 minutes
Metcon (AMRAP – Reps)
AMRAP 3:
7 Thrusters (95/65)(65/35)
21 Double Unders
Rest 5:00 + Repeat
7 Thrusters (95/65)(65/35)
21 Double Unders
Rest 5:00 + Repeat
ACCESSORY
Single Leg Glute Hip Thrusts: 3 x 10 ea. (1 ct at top)