GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Foam Roll 30s each spot
– IT Bands
– Quads
– Lats
– IT Bands
– Quads
– Lats
WARM UP
0-10 minutes
2 Rounds
10 Single Arm Russian Swings (5 ea arm)
10 KB Press (5 ea arm)
10 Alternating Step-ups
10 KB Rows each arm
10 SDHP
10 Box Jumps
METABOLIC CONDITIONING
10-40 minutes
Metcon (Time)
100 KBS (53/35) (35/26)
800 meter run
50 Box Jumps (24/20)
25 Strict Pull-ups
800 meter run
50 Box Jumps (24/20)
25 Strict Pull-ups
STRENGTH/SKILL
40-55 minutes
* giant sets. 30 seconds rest
* giant sets. 30 seconds rest
BB Front Rack Reverse Lunge (3 X 6 each)
Single Arm/ Single Leg Elbow Plank (3 X 30 sec)
Dumbbell Hammer Curls (3 X 10)