GENERAL PHYSICAL PREPARATION
WARM UP
BP Lower Body Warm-Up
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
10 Lateral Cossack Squat
X-Band Walk x 10 Steps each direction
Then,
Foam Roll each Adductor x 10 passes each
20-30s Banded Ankle Distractions each
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
10 Lateral Cossack Squat
X-Band Walk x 10 Steps each direction
Then,
Foam Roll each Adductor x 10 passes each
20-30s Banded Ankle Distractions each
STRENGTH/SKILL
Speed Back Squats (5X5)
*@50-60% every 60s.
*1 ct. pause at bottom
*1 ct. pause at bottom
METABOLIC CONDITIONING
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups