GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
7 Minutes
10 Wall Ball
10 Beat Swings
10 Wall Squats
STRENGTH/SKILL
10-30 Minutes
Front Squat Percentage Ladder (5 X 5)
* 2 Minutes rest between sets
* 5+ is an AMRAP set. Do not exceed 10 reps for the set.
* Percentage is based off 90% of your 1RM. Example, if your Front Squat 1RM is 100, base the percentage for the strength off of 90lbs.
* 5+ is an AMRAP set. Do not exceed 10 reps for the set.
* Percentage is based off 90% of your 1RM. Example, if your Front Squat 1RM is 100, base the percentage for the strength off of 90lbs.
5 @65%; 5 @75%; 5+ @85%; 5 @75%; 5+ @65%
METABOLIC CONDITIONING
30-50 Minutes
Metcon (Time)
Row 1k x 3 sets.
Rest 1:1
*Each should be sprint!
*Score = fastest 1k Row
Rest 1:1
*Each should be sprint!
*Score = fastest 1k Row
ACCESSORY
Farmer’s Carry 200 meters as heavy as possible