GENERAL PHYSICAL PREPARATION
WARM UP
400m run then,
High knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Toy Soldiers
Carioca
Jumping Jack Shuffle
90 Degree Hip Rotation
Foam roll quads, calves and IT bands
High knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Toy Soldiers
Carioca
Jumping Jack Shuffle
90 Degree Hip Rotation
Foam roll quads, calves and IT bands
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 w. partner:
500m row
400m run
30 Alt. DB Snatches
20 DB Thrusters
500m row
400m run
30 Alt. DB Snatches
20 DB Thrusters
*One person works at a time, split work evenly
*Athletes choose DB weight
*Athletes choose DB weight
Metcon (No Measure)
2 Rounds:
50 Seated Banded Rows
30s Max X-Band Walks (L+R)
20 Alt. DB Curls (10 ea.)
50 Seated Banded Rows
30s Max X-Band Walks (L+R)
20 Alt. DB Curls (10 ea.)