GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Lax Ball x 30s each spot
Triceps
Pec insertion
Scapular
Triceps
Pec insertion
Scapular
WARM UP
0-10 minutes
Row 500 or 400 run
Then
10 Step-ups
10 Hollow Rocks
10 Supermans
10 Squat Thrusts
Then
500m row or 400m run
Then
10 Step-ups
10 Hollow Rocks
10 Supermans
10 Squat Thrusts
Then
500m row or 400m run
METABOLIC CONDITIONING
10-40 minutes
Row 250 Meters or Run 200m
21 Burpee Box Jumps (24/20)
Rest 2:00
21 Burpee Box Jumps (24/20)
Rest 2:00
Row 500 Meters or Run 400m
15 Burpee Box Jumps
Rest 2:00
15 Burpee Box Jumps
Rest 2:00
Row 750 meters or Run 800m
9 Burpee Box Jumps
* 25:00 Cap
9 Burpee Box Jumps
* 25:00 Cap
STRENGTH/SKILL
40-55 minutes
* giant sets
* giant sets
Rear Foot Elevated Split Squat (3 X 10 each)
Bent Over Rear Lateral Raise (3 X 15)
Banded Leg Curls (3 X 25 each)