GENERAL PHYSICAL PREPARATION
WARM UP
2 minutes of X Band Walks
*These should burn
then
2 Sets adding weight:
5 Deadlifts
5 RDLs
5 Muscle Clean
5 Front Squat
*In between sets complete 10 Glute Bridges
*These should burn
then
2 Sets adding weight:
5 Deadlifts
5 RDLs
5 Muscle Clean
5 Front Squat
*In between sets complete 10 Glute Bridges
STRENGTH/SKILL
Conventional Banded Deadlift (10 X 2 @ 50%)
* don’t sacrifice speed for weight
* every 60 seconds
Seated Box Jump (5 X 4)
* rest 60 seconds
METABOLIC CONDITIONING
Down Range V2 (Time)
3 Rounds
5 Power Cleans (155/105/75)
10 Front Squats (155/105/75)
15 Burpees
Rest 2:00
* 20:00 Cap