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
Then,
Foam Roll each Adductor x 10 passes each
20-30s Banded Ankle Distractions each
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
Sumo Deadlift (1RM)
*Take 8-10 sets to progressively build to a 1RM
*Rest 2-3:00
*Rest 2-3:00
METABOLIC CONDITIONING
Green Light (Time)
For time:
15-12-9
Squat Clean Thrusters (135, 95)
Burpee Box Jumps (24, 20)
*8:00 Cap
15-12-9
Squat Clean Thrusters (135, 95)
Burpee Box Jumps (24, 20)
*8:00 Cap
*Perform burpees w/ new Open standard