GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Lax Ball:
Spend 2:00 on each calve and ankle
Spend 2:00 on each calve and ankle
WARM UP
0-10 minutes
3 Rounds
50 Double Unders
10 Air Squats
20 band pull aparts
METABOLIC CONDITIONING
10-30 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
5 T2B
10 Power Cleans (115/75) (75/55)
15 Box Jumps (24/20)
5 T2B
10 Power Cleans (115/75) (75/55)
15 Box Jumps (24/20)
STRENGTH/SKILL
30-50 minutes
* superset with 30 sec rest between each.
* superset with 30 sec rest between each.
DB/KB Split Squat (3 X 8)
DB/KB Lateral Raises (3 X 15)