GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
3 Way Banded Shoulder/Lat Stretch +
20 Alt. DB Curls to Warm-up Biceps
20 Alt. DB Curls to Warm-up Biceps
WARM UP
0-10 minutes
30 Jumping Jacks
then
10 Shoulder Press
10 BB Rows
10 Lateral Jumps over your bar
10 Supinated Grip BB Rows
10 Push Press
10 Lateral Burpees over the Bar
STRENGTH/SKILL
10-30 minutes
EMOM 15:
Minute 1: 3-5 Strict Pull-ups
Minute 2: 5-8 Close Grip Push-ups
Minute 3: 20 Russian Twists
Minute 2: 5-8 Close Grip Push-ups
Minute 3: 20 Russian Twists
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
5 Rounds of:
12 Lateral Burpees over the Bar
12 Push Press (115/75) (75/55)
Rest 90 seconds
12 Lateral Burpees over the Bar
12 Push Press (115/75) (75/55)
Rest 90 seconds
ACCESSORY
Banded Pushdowns x 100-150 Reps