GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Then,
5 Candle Stick Rolls
10 Lateral Squats
20-30s Wall Ankle Mobilization
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Then,
5 Candle Stick Rolls
10 Lateral Squats
20-30s Wall Ankle Mobilization
STRENGTH/SKILL
Front Squat Box Squat (1RM)
* take 8-10 sets to work up
* rest 2 minutes between
* beginner 5 X 5
* rest 2 minutes between
* beginner 5 X 5
METABOLIC CONDITIONING
Chuck Taylor (AMRAP – Rounds and Reps)
AMRAP 8
10 Deadlifts (225/155/105)
10 Burpess
ACCESSORY
100 Banded Pull-throughs + 150 Banded Leg Curls each
Serratus Crunch: 4 x 10-15. Rest 60s
Serratus Crunch: 4 x 10-15. Rest 60s