GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
With a Partner
400m medball run (20/14)
-10 Medball tosses moving laterally
– 20 Partner Wallballs
– 10 medball chest passes
400m medball run
400m medball run (20/14)
-10 Medball tosses moving laterally
– 20 Partner Wallballs
– 10 medball chest passes
400m medball run
WEIGHTLIFTING STRENGTH
10-35 Minutes
Speed Pull Sumo Deadlift (10 X 2)
* Don’t sacrifice speed for weight!!!!
* 60 Seconds rest between sets
* 60 Seconds rest between sets
Partner Glute Hams (5 X 5 )
* 60 seconds between sets.
* Control yourself down, don’t just fall over.
* Only push off the ground as much as you need to activate your hamstrings and glutes if you are able to.
* Control yourself down, don’t just fall over.
* Only push off the ground as much as you need to activate your hamstrings and glutes if you are able to.
METABOLIC CONDITIONING
35-50 Minutes
Metcon (Time)
4 Rounds
50 Double Unders
25 Air Squats
12 Burpees
* Scale for DUs is side claps
ACCESSORY
100 Banded Hamstring Curls
100 Band Pull Aparts
100 Band Pull Aparts