GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Accumulate 30 Lateral Squats (15 each side)
WARM UP
0-10 minutes
2 Rounds
Standard Prelude Warm Up, 30 seconds each (Air Squat, Jumping Jacks, Mountain Climber, Jumping Squats
Then
5 Burpees
10 Deadlifts
4 Burpees
10 Front Squats
3 Burpees
10 RDLs
STRENGTH/SKILL
10-30 minutes
Front Squat 1 + 1/4 (3RM)
* take 5-6 sets to work up to a 3RM
* rest 2-3 minutes between sets
* newer athletes 5 X 5 with 2:00 rest
* rest 2-3 minutes between sets
* newer athletes 5 X 5 with 2:00 rest
METABOLIC CONDITIONING
30-45 minutes
Standstill
AMRAP 8
10 Deadlifts (225/155) (155/105)
10 Burpees
ACCESSORY
Goodmorings: 3 x 8-10. Rest 60s.