GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
10 Jump Squats
10 RDL
10 Supermans
5 Pull Ups (add weight if able)
STRENGTH/SKILL
Speed Pull Sumo Deadlift (5 X 3)
* @70%
* every 90 seconds, reset after each rep
* every 90 seconds, reset after each rep
Seated Box Jump (4 X 4)
* rest 60 seconds
* work up to a challenging height
* work up to a challenging height
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 Lateral Burpees Over Bar
10 Front Squats (135/95/65)
10 Shoulder to Overhead