GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Foam Roll x 10 passes each:
Lats
Thoracic Spine
Lats
Thoracic Spine
WARM UP
0-10 minutes
2 Rounds
10 Standing Lunges
10 Push Presses empty bar
10 Russian Swings
10 Supermans
10 Air Squats
10 Step-ups
STRENGTH/SKILL
10-30 minutes
BB Front Rack Reverse Lunge (4 X 6 each leg)
* 30 seconds rest
Weighted Elbow Plank (4 Sets)
* 30 seconds/30 seconds rest
METABOLIC CONDITIONING
30-55 minutes
Metcon (Time)
5 Rounds
12 Burpees
12 Front Squats (135/95) (95/65)
12 Box Jump Overs (24/20)
* 2 minutes rest