GENERAL PHYSICAL PREPARATION
WARM UP
BP Lower Body Warm-Up
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
10 Lateral Cossack Squat
X-Band Walk x 10 Steps each direction
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
10 Lateral Cossack Squat
X-Band Walk x 10 Steps each direction
Then,
Foam Roll each Adductor x 10 passes each
20-30s Banded Ankle Distractions each
STRENGTH/SKILL
Speed Back Squats (4×5)
*@50% every 60s.
*Then, 3×2 @80-85% w/ 2:00 rest between sets
*Then, 3×2 @80-85% w/ 2:00 rest between sets
Seated Box Jump (1×20-25)
*Accumulate 20-25 total jumps
*Rest 60s.
*Rest 60s.
METABOLIC CONDITIONING
Metcon (AMRAP – Reps)
4 Rounds of:
20s Max Squat Cleans (155, 105)
Rest 2:00
20s Max Squat Cleans (155, 105)
Rest 2:00
*Score=total reps
*Scaled weight options: (135, 95), (115, 75), (95, 65)
*Scaled weight options: (135, 95), (115, 75), (95, 65)