GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Foam Roll Adductors x 10 passes each
Foam IT Bands x 10 passes each
Foam IT Bands x 10 passes each
WARM UP
0-10 minutes
2 Rounds
20 Air Squats
20 Sit Ups
20 Lunges
20 Supermans
STRENGTH/SKILL
10-30 minutes
Hang Power Clean (5 X 3)
* rest 90 seconds
Reverse Dumbbell/Kettlebell Lunge (2 X 10)
* rest 30 seconds between each
METABOLIC CONDITIONING
35-55 minutes
Metcon (Time)
4 Rounds
Run 100 Meters
30 Air Squats
Run 100 Meters
20 Push-ups
Run 100 meters
10 Burpees
Rest 2:00
* 30:00 Cap