GENERAL PHYSICAL PREPARATION
WARM UP
BP Dynamic Warmup
“Dynamic Warm-Up”
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Toy Soldiers
Carioca
Jumping Jack Shuffle
90 Degree Hip Rotation
STRENGTH/SKILL
Sumo Deadlift (1×1 (Heavy Single))
*Off of 2″ plates (#25 plates)
*Build to a heavy “technical” single in 8-10 sets
*Rest 2-3:00
*Build to a heavy “technical” single in 8-10 sets
*Rest 2-3:00
METABOLIC CONDITIONING
Double Jump (Time)
Double Jump
5 RFT:
50 DU’s
20 KBS (53/35) (26)
10 Burpees
*15 minute cap
* Double Under scale is Pigeon Claps