GENERAL PHYSICAL PREPARATION
WARM UP
2 minutes X Band Walk
*These should burn
*These should burn
2 Sets adding weight:
5 Deadlifts
5 RDLs
5 Muscle Clean
5 Front Squat
*In between sets complete 10 Glute Bridges”
STRENGTH/SKILL
Speed Pull Deadlift (6 X 3)
* @75% or greater
* touch and go
* rest 2 minutes between
* touch and go
* rest 2 minutes between
Seated Box Jump (5 X 4)
* rest 60 seconds
METABOLIC CONDITIONING
Tunnel Vision (Time)
4 RFT
21 Wallballs (20/14/10)
15 Burpees
9 Overhead Squats (135/95/65)
* 20 minute cap
* compare to 28 February