GENERAL PHYSICAL PREPARATION
WARM UP
10-8-6-4-2
Wallballs
Deadlifts
*Add weight to barbell after each set.
*Sets should be smooth/easy.
*Rest 60s between sets
Wallballs
Deadlifts
*Add weight to barbell after each set.
*Sets should be smooth/easy.
*Rest 60s between sets
STRENGTH/SKILL
Overhead Squat (1x3RM)
*Take 6-7 sets to progressively build to 3RM
*Beginner: 5×5 adding weight as form permits OR 5×5 Front Squat
*Beginner: 5×5 adding weight as form permits OR 5×5 Front Squat
METABOLIC CONDITIONING
Dead Ball V2 (AMRAP – Rounds and Reps)
AMRAP 10:
10 Deadlifts (225, 155)
20 Wallballs (20, 14)
10 Deadlifts (225, 155)
20 Wallballs (20, 14)