GENERAL PHYSICAL PREPARATION
WARM UP
10-8-6-4-2
KBS (American Swings on last 3 sets)
Goblet Squats
then foam roll:
30s on Hamstrings
30s IT Bands
30s on Thoracic Spine
KBS (American Swings on last 3 sets)
Goblet Squats
then foam roll:
30s on Hamstrings
30s IT Bands
30s on Thoracic Spine
STRENGTH/SKILL
Front Squat 1 + 1/4 (1x3RM)
*Build in weight over the course of 5-6 sets.
*Rest 2:00
*Rest 2:00
METABOLIC CONDITIONING
Pavement (Time)
4 RFT
15 KBS (53/35/26)
30 Double Unders
15 Goblet Squats (53/35/26)
30 Double Unders
15:00 Cap
15 KBS (53/35/26)
30 Double Unders
15 Goblet Squats (53/35/26)
30 Double Unders
15:00 Cap