GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
7 Minutes
10 Walkings Lunges
10 Supermans
10 Hollow Rocks
10 Alternating Step ups on box
STRENGTH/SKILL
10-30 Minutes
Speed Back Squats (10 X 3 @ 60%)
* 60 seconds between sets
METABOLIC CONDITIONING
30-50 Minutes
Metcon (Time)
3 Rounds
Run 400 Meters
15 Box Jumps (24/20)
20 KBS (53/35)
Rest 2:00
ACCESSORY
Accumulate 50 Scapular Pull Ups