GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 minutes
5 Man Makers
10 Goodmornings (empty barbell)
STRENGTH/SKILL
10-30 minutes
Wide Stance Box Squat (10 X 2 )
* go heavier than you did last week
* 60 seconds between sets
* 60 seconds between sets
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
Row 1000 meters
100 Burpees
* record 1K time
100 Burpees
* record 1K time
* burpees are at least 3 inch jump from the ground and overhead clap
* score is total time for completion
* score is total time for completion
ACCESSORY
* 50-100 Banded Leg Curls each leg.
Or Partner Glute Ham: 3 x 10-15. Rest 90 seconds
Or Partner Glute Ham: 3 x 10-15. Rest 90 seconds
* accumulate 50 barbell curls (55/35)