GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
30 Banded Hamstring Curls
10 RDLs (moderate weight)
STRENGTH/SKILL
Deadlift (6 X 3)
* every 60 seconds
* As Heavy as Possible
* As Heavy as Possible
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
Run 400 Meters
50 Double Unders
25 KBS (53/35/36)
Run 400 Meters
50 Double Unders
25 KBS (53/35/36)
ACCESSORY
Banded Leg Curls: 3 x 30-40 ea. Rest 30s.
Banded Rotations: 3 x 20-25 ea. Rest 30s.
Banded Rotations: 3 x 20-25 ea. Rest 30s.