GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Lax Ball x 30s each spot
– Triceps
– Pec insertion
– Scapular
– Triceps
– Pec insertion
– Scapular
WARM UP
0-10 minutes
Row 500m
Then,
10 Step-ups
10 Hollow Rocks
10 Supermans
10 Squat Thrusts
Then,
500m row or 400m Run
Then,
10 Step-ups
10 Hollow Rocks
10 Supermans
10 Squat Thrusts
Then,
500m row or 400m Run
METABOLIC CONDITIONING
10-35 mintues
Metcon (Time)
Run 600 meters
21 Burpee Box Jumps (24/20)
Run 600 meters
15 Burpee Box Jumps
Run 600 meters
9 Burpee Box Jumps
*20:00 Time Cap
21 Burpee Box Jumps (24/20)
Run 600 meters
15 Burpee Box Jumps
Run 600 meters
9 Burpee Box Jumps
*20:00 Time Cap
STRENGTH/SKILL
35-55 minutes
* done as a giant set with 30 seconds rest between each exercise
* done as a giant set with 30 seconds rest between each exercise
Rear Foot Elevated Split Squat (3 X 10 each)
Bent Over Rear Lateral Raise (3 X 15)
Banded Hip Flexor Pulls (3 X 25 each)