GENERAL PHYSICAL PREPARATION
WARM UP
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)With an empty barbell2 sets of:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Goodmornings
*Add light weight
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)With an empty barbell2 sets of:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Goodmornings
*Add light weight
STRENGTH/SKILL
Thruster (1RM)
* Can pull from rack
* Rest 2:00
*8-10 Total Sets
* Rest 2:00
*8-10 Total Sets
METABOLIC CONDITIONING
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#
100 Thrusters, 135# / 95#
*Perform 5 Burpees Every Minute on the Minute
* 30 minute cap