GENERAL PHYSICAL PREPARATION
WARM UP
0-5 minutes
20 Air Squats
20 AbMat Sit Ups
20 Lunges in place (10 each leg)
20 Supermans
20 AbMat Sit Ups
20 Lunges in place (10 each leg)
20 Supermans
WEIGHTLIFTING STRENGTH
5-35 minutes
Squats, Deadlifts, and Farmer’s Carry are performed as a giant set. In other words, you will: Squat 8-10 reps each leg, rest 60 seconds, then RDL, rest 60 seconds, then Farmer’s carry. For 3 sets.
Dumbbell Split Squat (3 X 8-10)
* 8-10 each leg
* 60 second rest between sets
* can substitute KB for heavier weight
Single Leg Romanian Deadlift (3 X 8-10)
* 8-10 reps each leg
* 60 seconds rest between sets
* 60 seconds rest between sets
Farmer’s Carry (3 X 150 ft)
* 60 seconds rest between sets
METABOLIC CONDITIONING
35-55 minutes
4 Rounds :40 work/ :20 rest
Row
Burpees
Double Unders
Air Squats