GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
3 Lax Ball x 20s ea Pecs and Scapular
WARM UP
0-10 minutes
Light Turkish Get-ups
Accumulate 12-15 Reps each arm
Accumulate 12-15 Reps each arm
STRENGTH/SKILL
10-30 minutes
Barbell Row (4 X 10-12 AHAP)
Dumbbell Hammer Curls (3 X 8-10 AHAP)
Bent Over Rear Delt Raises (3 X 15-20 AHAP)
METABOLIC CONDITIONING
30-50 minutes
Finish Line (Time)
150 Double Unders
75 Wallballs (20/14)
50 KBS (53/35) (35/26)
* 15:00 Cap
* athletes can use (70/53), but not at the expense of form and intensity
75 Wallballs (20/14)
50 KBS (53/35) (35/26)
* 15:00 Cap
* athletes can use (70/53), but not at the expense of form and intensity
ACCESSORY
50-100 Banded Pull Aparts
50-100 Banded Pushdowns
50-100 Banded Pushdowns