GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Accumulate :90 in the bottom of a (perfect) squat
WARM UP
0-10 minutes
X-Band Walks x 2 sets:
10 steps in each direction
20 Alternating Lunges
10 Sumo Deadlifts (empty BB)
10 Russian Swings
STRENGTH/SKILL
10-30 minutes
Front Squat Box Squat (1RM)
* 8-10 sets to work up to 1RM
* Rest 2:00 between attempts
* Beginners: 5 x 5, adding if form permits. Beginners can also sub a goblet squat if needed for 5 x 8-10 reps. Rest 90s-2:00.
* Rest 2:00 between attempts
* Beginners: 5 x 5, adding if form permits. Beginners can also sub a goblet squat if needed for 5 x 8-10 reps. Rest 90s-2:00.
METABOLIC CONDITIONING
30-50 minutes
Pull X 2 (Time)
For time:
30-20-10
Calories on Rower/Bike
21-15-9
Deadlifts (225/155) (155/105)
* can substitute bike or run (400/300/200)
* 10 minute cap
30-20-10
Calories on Rower/Bike
21-15-9
Deadlifts (225/155) (155/105)
* can substitute bike or run (400/300/200)
* 10 minute cap
ACCESSORY
Band Pull Throughs
accumulate 50-100 reps
accumulate 50-100 reps