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
Barbell Glute Bridge (4X8)
*Squeeze glutes for 2 ct. at top
*90s Rest
*Climb in weight every set *AHAP
*90s Rest
*Climb in weight every set *AHAP
METABOLIC CONDITIONING
Metcon (Time)
4RFT w/ a partner:
500m row
21 Wallballs (20/14)
15 Burpees
500m row
21 Wallballs (20/14)
15 Burpees
20:00 CAP