GENERAL PHYSICAL PREPARATION
WARM UP
20 Jumping Jacks
10 Push-ups
20 Sit-ups
10 Alternating Box Step-ups
20 Walking Lunges
10 Push-ups
20 Sit-ups
10 Alternating Box Step-ups
20 Walking Lunges
then,
Foam Rolling OR Lax Ball on 1-2 Trigger points
– Quads (30s each)
– IT Bands (30s each)
– Lats (30s each)
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 26:
500m Row or 400m Run
9 Burpee Box Jumps w. step down (24, 20)
12 Abmat Sit-ups
15 Air Squats
500m Row or 400m Run
9 Burpee Box Jumps w. step down (24, 20)
12 Abmat Sit-ups
15 Air Squats
Metcon (No Measure)
To be completed as finisher/accessory,
AMRAP 8 of:
1 Arm DB Rows x 10 ea.
Banded Pull Throughs x 15.
Side Plank + Elbow Plank + Side Plank x 10s each
AMRAP 8 of:
1 Arm DB Rows x 10 ea.
Banded Pull Throughs x 15.
Side Plank + Elbow Plank + Side Plank x 10s each