GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Lax Ball, 30s on the following:
– Pecs
– Scapular
– Triceps
– Pecs
– Scapular
– Triceps
WARM UP
0-10 minutes
2 Rounds With a light KB
5 KB Push Press each
5 Single Arm Russian Swing each
5 KB Windmills each
5 Goblet Reverse Lunge each
5 Burpees
* Rest as needed between sets
5 KB Push Press each
5 Single Arm Russian Swing each
5 KB Windmills each
5 Goblet Reverse Lunge each
5 Burpees
* Rest as needed between sets
STRENGTH/SKILL
10-30 minutes
Strict Press (1RM)
* take 8-10 sets to progressively build to 1RM
* rest 2:00 between maximal attempts
* Beginners 5 X 5 adding weight each set
* rest 2:00 between maximal attempts
* Beginners 5 X 5 adding weight each set
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 KBS (53/35)(35/26)
10 Wallballs (20/14)(14/10)
ACCESSORY
– Accumulate 100 Single Arm Banded Pushdowns with a light band (50 each side).
– Lax Ball in pec x 60s each. This can be done against a wall.
– Lax Ball in pec x 60s each. This can be done against a wall.