GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Glute Activation
3 Rounds
– X-Band Walks x 10 each direction
– Single Leg Glute Bridge x 5 each leg
3 Rounds
– X-Band Walks x 10 each direction
– Single Leg Glute Bridge x 5 each leg
WARM UP
0-10 minutes
4 Rounds
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans
* add weight after 2nd set
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans
* add weight after 2nd set
STRENGTH/SKILL
10-30 minutes
Wide Stance Box Squat (8 X 3)
* @40-50% with bands
* rest 60 seconds between
* rest 60 seconds between
Touch and Go Deadlift (4 X 4)
* rest 90 seconds between
METABOLIC CONDITIONING
30-50 minutes
Dead Ball (Time)
5 Rounds
10 Deadlifts (175/125)
20 Wall Balls (20/14)(14/10)
Rest 2 minutes
* 20 minute cap
10 Deadlifts (175/125)
20 Wall Balls (20/14)(14/10)
Rest 2 minutes
* 20 minute cap