GENERAL PHYSICAL PREPARATION
WARM UP
200m jog then,
2 Rounds:
5 BB Rows
5 RDLs
5 PC
5 FS
5 PP
5 Goodmornings
5 Back Squats
2 Rounds:
5 BB Rows
5 RDLs
5 PC
5 FS
5 PP
5 Goodmornings
5 Back Squats
STRENGTH/SKILL
Wide Stance Box Squat (8×3)
*@60% every 60s.
*Sets done for speed!
*Sets done for speed!
METABOLIC CONDITIONING
Metcon (Time)
For time w/ a partner:
40-30-20-10
Box Jumps (24/20)
DB Renegade Rows
Calorie Bike
40-30-20-10
Box Jumps (24/20)
DB Renegade Rows
Calorie Bike
*20:00 CAP