GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Glute/Hamstring/Quad Circuit
X-Band Walk x 10 ea
Banded Goodmonring x 15
Terminal Knee Extensions x 15 ea x 2 Rounds
X-Band Walk x 10 ea
Banded Goodmonring x 15
Terminal Knee Extensions x 15 ea x 2 Rounds
WARM UP
0-10 minutes
3 Rounds
10 Goblet Squats
10 Wall Balls
STRENGTH/SKILL
10-30 minutes
Zercher Box Squat (1RM)
* Take 6-8 sets to build to a 1RM
* 1:30-2:00 between 1RM efforts
* Beginners Front Squat 5 X 5
* 1:30-2:00 between 1RM efforts
* Beginners Front Squat 5 X 5
METABOLIC CONDITIONING
30-55 minutes
Metcon (Time)
4 Rounds
8 Touch n Go Power Cleans (135/95)(95/65)
15s Max Effort Air Bike
Rest 3:00
ACCESSORY
Banded Low to High woodchops: 3 x 10 ea.