GENERAL PHYSICAL PREPARATION
WARM UP
10-8-6-4-2
Air Squats
Burpees
*Between each set run 50 meters.
Air Squats
Burpees
*Between each set run 50 meters.
STRENGTH/SKILL
Back Squat (5 X 3 @75%)
* rest 2 minutes between
* beginner 5 X 5 adding weight
* if you didn’t do 1RM last month you will do today
* beginner 5 X 5 adding weight
* if you didn’t do 1RM last month you will do today
METABOLIC CONDITIONING
Metcon (No Measure)
3 Rounds
5 Squat Clean Thrusters
5 Pull Ups
* use this to warm up for Fran. This is not to be completed at a high intensity
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
* 10 minute cap
ACCESSORY
100 Banded Leg Curls each leg
Banded Ab Pulldows: 75-100 Total Reps
Banded Ab Pulldows: 75-100 Total Reps