GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Banded Calve Rotations x 15 rotations each
WARM UP
0-10 minutes
With a partner, one person working
Row 250m x 2 rounds
Partner resting performs:
Foam Rolling of x 10 passes each:
Calves
Adductors
Row 250m x 2 rounds
Partner resting performs:
Foam Rolling of x 10 passes each:
Calves
Adductors
STRENGTH/SKILL
10-30 minutes
* giant set, 30 seconds between each
* giant set, 30 seconds between each
Tall Kneeling to Standing (3 X 4 each side)
SIngle Arm KB/DB Row (3 X 10 each side)
Side Plank (3 X 20 seconds each side)
* add weight as tolerated
METABOLIC CONDITIONING
30-50 minutes
Metcon (No Measure)
In 8:00 Window:
Row 1k
Remaining time Max Rounds of:
20 Renegade Rows (35/25)
10 Ballslams (30/20)
* Rest 2:00 then repeat