GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
5 Minutes
20 Banded Air Squats
20 Banded Pulldowns
5 Minutes
Turkish Get Ups (heavy as possible)
STRENGTH/SKILL
10-35 Minutes
Chained Front Squats (8 X 3)
* @70%, but go by feel, it should be a heavy 3.
* 60 seconds rest between sets
* 60 seconds rest between sets
METABOLIC CONDITIONING
35-50 Minutes
Metcon (Time)
5 Rounds
5 Sandbag Front Squats (50/30)
10 Sandbag Thrusters
10 Burpee over Sandbag
* 10 minute cap
ACCESSORY
* alternating bicep curls 3 X 8 each arm. 60 seconds rest
* Ring Rows 3 X 10 (2 second count at top) 60 seconds rest
* Ring Rows 3 X 10 (2 second count at top) 60 seconds rest