GENERAL PHYSICAL PREPARATION
WARM UP
10-8-6-4-2
Wallballs
Deadlifts
Wallballs
Deadlifts
*Add weight to barbell after each set. These sets should be smooth/easy. Rest 60s between sets.
STRENGTH/SKILL
Front Squat (1RM)
*Take 8-10 sets to build in weight
*Rest 2-3:00
*Beginner: 5×5 adding weight as form permits
*Rest 2-3:00
*Beginner: 5×5 adding weight as form permits
METABOLIC CONDITIONING
Dead Ball (Time)
5 Rounds
10 Deadlifts (175/125)(125/85)
20 Wall Balls (20/14)(14/10)
Rest 2 minutes
* 20 minute cap
10 Deadlifts (175/125)(125/85)
20 Wall Balls (20/14)(14/10)
Rest 2 minutes
* 20 minute cap