GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Lax Ball, 30s ea. spot
– Pecs
– Scapular
– Triceps “
– Pecs
– Scapular
– Triceps “
WARM UP
0-10 minutes
With Empty Barbell:
10 Strict Press
8 Push Press
6 Barbell Curls
4 Jerks
10 Band Pushdowns
10 Band Pull-aparts
STRENGTH/SKILL
10-30 minutes
Turkish Get Up (20 reps total)
* go as heavy as possible, this should be challenging
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Rounds and Reps)
With a partner:
AMRAP 17:
30 Calorie Row
60 Double Unders
30 Push-ups
60 Double Unders
30 Sit-ups
*One person works at a time.
AMRAP 17:
30 Calorie Row
60 Double Unders
30 Push-ups
60 Double Unders
30 Sit-ups
*One person works at a time.
ACCESSORY
50-100 Banded Pushdowns