GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
X-Band Walks
* 10 steps in each direction
20 Walking Lunges
10 Sumo Deadlifts (empty BB)
10 Russian Swings
X-Band Walks
* 10 steps in each direction
20 Walking Lunges
10 Sumo Deadlifts (empty BB)
10 Russian Swings
Then
2 Rounds
10 Crunches
10 Reverse Crunches
STRENGTH/SKILL
Conventional Banded Deadlift (1RM)
* don’t sacrifice speed for weight
* the heavier your deadlift, the heavier the band.
* Beginners work on technique with sets of 5 with no band.
* Beginners work on technique with sets of 5 with no band.
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
12 Front Squats (95/65/35)
9 C2B Pull-ups
12 Front Squats (95/65/35)
9 C2B Pull-ups
ACCESSORY
Accumulate:
100 Banded Pull Throughs
100 Banded Pull Throughs