GENERAL PHYSICAL PREPARATION
WARM UP
8 Rounds
:20 work/:10 rest
Hollow Rock
Air Squat
then
10 BB Front Rack Lunges
15 BB Rows (5 each pronated/supinated/wide grip)
20 Russian Twists with a plate
:20 work/:10 rest
Hollow Rock
Air Squat
then
10 BB Front Rack Lunges
15 BB Rows (5 each pronated/supinated/wide grip)
20 Russian Twists with a plate
METABOLIC CONDITIONING
Metcon (No Measure)
EMOM 8
Odd: Bike
Even: 30 seconds of Double Unders
Metcon (No Measure)
5 Rounds of 45s work/15s Rest:
Barbell Rows, Alternate Grip each round (95/65/35)
Barbell Front Rack Reverse Lunges (95/65/35)
Russian Twists w. a plate (25/15/10)
Single arm DB Push Press (split work on both sides)
* for quality, not score
ACCESSORY
Accumulate
100 Banded Pull-aparts:
*After each set complete a 10-15s hollow hold
100 Banded Pull-aparts:
*After each set complete a 10-15s hollow hold