GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Glute Activation
10 X-Band Forward
10 X-Band Back
10 X-Band Left
10 X-Band Right
10 X-Band Forward
10 X-Band Back
10 X-Band Left
10 X-Band Right
WARM UP
0-10 minutes
2 Rounds
10 Goblet Squat
10 KBS
10 KB Lateral Squats
STRENGTH/SKILL
10-35 minutes
Back Squat (1RM)
* take 8-10 sets to work up to a 1RM
* 2 minutes rest
* beginner 5 X 5
* 2 minutes rest
* beginner 5 X 5
METABOLIC CONDITIONING
35-50 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
10 KBS (53/35)(35/26)
10 Wallballs (20/14)
ACCESSORY
50-100 Banded Leg Curls
30-50 Weighted Sit-ups
30-50 Weighted Sit-ups