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
Speed Front Squats (4×4)
*@70% every 60s.
Sumo Deadlift (4×3)
*@70% every 60s.
*Reset on each rep
*Reset on each rep
METABOLIC CONDITIONING
Abs of Steel (Time)
For time:
Buy In: 50 T2B
Then,
50 Front Rack Lunges (115,75)
*Every time you drop the bar complete 10 lateral burpees
*10:00 CAP
Buy In: 50 T2B
Then,
50 Front Rack Lunges (115,75)
*Every time you drop the bar complete 10 lateral burpees
*10:00 CAP