GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
2 Rounds with empty BB
10 Sumo Deadlifts
10 BB Thrusters
20 Double Unders
10 BB Rows
20 Double Unders
10 Front Rack Reverse Lunges
20 Double Unders
10 Sumo Deadlifts
10 BB Thrusters
20 Double Unders
10 BB Rows
20 Double Unders
10 Front Rack Reverse Lunges
20 Double Unders
STRENGTH/SKILL
10-30 minutes
Sumo Deadlift (Work up to a heavy 2)
* take 6-8 sets to work up to a heavy 2.
* rest 2 minutes between
* rest 2 minutes between
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
7 Thrusters (95/65)(65/35)
21 Double Unders
Rest 5:00 + Repeat
7 Thrusters (95/65)(65/35)
21 Double Unders
Rest 5:00 + Repeat
ACCESSORY
Single Leg Glute Hip Thrusts: 3 x 10 ea. (1 ct at top)