GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side
WARM UP
0-10 minutes
2-3 Sets of:
5 Bent-Over Rows
5 Yoga Push-ups
5 Push Press
10 Band Pushdowns
10 Band Pull-aparts
5 Bent-Over Rows
5 Yoga Push-ups
5 Push Press
10 Band Pushdowns
10 Band Pull-aparts
STRENGTH/SKILL
Close Grip Chin Up (5 X 5 )
* 90 seconds-2 minutes rest
* Can add weight as tolerated
* scale to partner assisted as needed.
* Can add weight as tolerated
* scale to partner assisted as needed.
METABOLIC CONDITIONING
30-55 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
Run 400 Meters
15 Kettlebell Swings (53/35)
15 Box Jumps (24/20)
ACCESSORY
DB Bicep Curls: 3 x 10. Rest 30s.