GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Lax Ball, 30s ea. spot
– Pecs
– Scapular
– Triceps
– Pecs
– Scapular
– Triceps
WARM UP
0-10 minutes
3 Rounds
5 Bent-Over Rows
5 Hang Power Cleans
5 Jerks
10 Wallballs
10 Jump Squats (pause at finish position for each rep)
5 Bent-Over Rows
5 Hang Power Cleans
5 Jerks
10 Wallballs
10 Jump Squats (pause at finish position for each rep)
STRENGTH/SKILL
10-30 minutes
Bench Press (4 X 5)
* 60 seconds rest between each set
* add weight each set.
* add weight each set.
Barbell Row (4 X 5)
* 60 seconds rest between each set
* add weight each set
* add weight each set
METABOLIC CONDITIONING
35-50 minutes
Metcon (Time)
2 Rounds
500m row or Run 400m
30 Wallballs (20, 14)
25 Burpees
20 C2B
15 Box Jumps (30/24) (20)
Rest 5:00
* score is total including 5:00 rest
ACCESSORY
Alternating DB Curls: Max in 2 minutes (use light weight)