GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
General Mobilty w. Foam Roller x 10 passes
– IT Bands
– Lats
– Quads
– Thoracic Spine
– IT Bands
– Lats
– Quads
– Thoracic Spine
WARM UP
0-10 minutes
2 Rounds
10 Beat Swings
10 BB Rows
10 Snatch Balance
20 Air Squats
STRENGTH/SKILL
10-30 minutes
* giant set
* 30 seconds rest between each
* giant set
* 30 seconds rest between each
Lateral Goblet Squat (3 X 8 each side)
SIngle Arm KB/DB Row (3 X 8 each side)
Russian Twist (3 X 20)
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
5 Rounds
250 meter Row
10 Burpee Pull-ups
Rest 2:00
* 25:00 Cap
ACCESSORY
Banded Pull-Aparts x 100 Reps.