GENERAL PHYSICAL PREPARATION
WARM UP
2:00 Mini band walks
then,
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Carioca
Jumping Jack Shuffle
90 Degree Hip Rotation
*Use length of gym down and back
STRENGTH/SKILL
Speed Back Squats (5×3)
*@85% every 90s
Squat Clean (1×2)
*Work up to a moderate double, touch n go
*Rest 90s
*Rest 90s
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