GENERAL PHYSICAL PREPARATION
WARM UP
BP Lower Body Warm-Up
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
10 Lateral Cossack Squat
X-Band Walk x 10 Steps each direction
Then,
Foam Roll each Adductor x 10 passes each
20-30s Banded Ankle Distractions each
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
10 Lateral Cossack Squat
X-Band Walk x 10 Steps each direction
Then,
Foam Roll each Adductor x 10 passes each
20-30s Banded Ankle Distractions each
STRENGTH/SKILL
Wide Stance Box Squat (4×5)
*@50-55% every 60s w/ chains.
*Maintain speed and explosiveness
*Maintain speed and explosiveness
METABOLIC CONDITIONING
Metcon (No Measure)
EMOM 16 w. a partner:
Run 100 Meters
8 Air Squats
*Reminder of the minute hold an elbow plank.
Run 100 Meters
8 Air Squats
*Reminder of the minute hold an elbow plank.
*Athlete 1 completes odd minutes, Athlete 2 completes even minutes.
*Each athlete
will perform a total of 8 sets.
*Each athlete
will perform a total of 8 sets.