GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
WARM UP
0-10 minutes
With an empty barbell
20 Lunges
10 Scorpions
20s Pigeon Pose each side
10 RDLs
8 Front Squats
6 Sumo Deadlifts
20 Lunges
STRENGTH/SKILL
10-30 minutes
Sumo Deadlift (Work up to a heavy single)
* rest 2-3 minutes between heavy attempts
METABOLIC CONDITIONING
30-50 minutes
Metcon (No Measure)
5 Rounds
12 Weighted Sit-ups
10 RDLs (challenging weight)
8 High Box Jumps
* for completion, not time