GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
10-8-6-4-2
Goblet Squat
Kettlebell Swings
* 20 Double Unders, or 30 seconds of practice after each set
Goblet Squat
Kettlebell Swings
* 20 Double Unders, or 30 seconds of practice after each set
STRENGTH/SKILL
10-30 minutes
Romanian Deadlift (4 X 8 )
* rest 60 seconds between each
* as heavy as possible
* as heavy as possible
Barbell Row (4 X 12)
* as heavy as possible
* rest 60 seconds between sets
* rest 60 seconds between sets
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
4 Rounds
40 Double Unders
30 Air Squats
20 KBS (53/35)
10 Alternating Pistols
* 12 minute cap
40 Double Unders
30 Air Squats
20 KBS (53/35)
10 Alternating Pistols
* 12 minute cap
* scale pistols to single leg box squats