GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds:
5 Deadlifts
5 Front Squats
5 Single Leg Glute Bridge w. 1 count a top on each side
5 Lateral Burpees
*add weight each round
5 Deadlifts
5 Front Squats
5 Single Leg Glute Bridge w. 1 count a top on each side
5 Lateral Burpees
*add weight each round
STRENGTH/SKILL
Speed Front Squats (3×3)
*@80% every 60s.
Sumo Deadlift (3×3)
*@80% every 60s.
*Reset on each rep
*Reset on each rep
METABOLIC CONDITIONING
Batwings (Time)
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
*9:00 CAP
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
*9:00 CAP
*Sub bike for 45 cal row
*(185/125), (155,105), (135,95)
*(185/125), (155,105), (135,95)