GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds:
8 RDL’s
8 Single Leg Glute Bridges
8 Front Squats
8 Reverse Lunges
10 Mini Band Walks (ea. direction)
*Add light weight
8 RDL’s
8 Single Leg Glute Bridges
8 Front Squats
8 Reverse Lunges
10 Mini Band Walks (ea. direction)
*Add light weight
STRENGTH/SKILL
Conventional Banded Deadlift (Heavy Single)
*8-10 sets building in weight
*Aim for 80% of current 1RM
*If lifting 300+, use medium band
*Aim for 80% of current 1RM
*If lifting 300+, use medium band
METABOLIC CONDITIONING
Adrenaline (AMRAP – Reps)
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24/20)
2 Squat Cleans (135/95) (95/65)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
2 Burpee Box Jumps (24/20)
2 Squat Cleans (135/95) (95/65)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed