GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Lacrosse ball each glute x 30-45s each.
Squat Therapy 3 X 6
WARM UP
0-10 minutes
2 Rounds
20 Banded Hamstrings
X Band Forward and Back
20 Banded Hamstrings
X Band Left and Right
Then
2 Rounds
20 Alternating BB Lunges
10 Deadlifts
10 KBS
STRENGTH/SKILL
10-35 minutes
Conventional Banded Deadlift (8 X 3)
* don’t sacrifice speed for weight
* 60% every 60 seconds.
* don’t go over 70%
Ring Rows (3 X 10-15)
* Pause 1 count at top
* 60 seconds rest between each
METABOLIC CONDITIONING
35-50 minutes
Metcon (AMRAP – Reps)
2 Rounds
AMRAP 3
10 Power Cleans (75/55) (35)
10 Thrusters
ACCESSORY
Half Kneeling Banded Paloff Press: 3 x 8 each