GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pull Up practice and progressions
WARM UP
0-5 minutes
20 Air Squats
20 AbMat Sit Ups
20 Lunges in place (10 each leg)
20 Supermans
20 AbMat Sit Ups
20 Lunges in place (10 each leg)
20 Supermans
WEIGHTLIFTING STRENGTH
10-30 minutes
* supersets
* supersets
Dumbbell Split Squat (3 X 8-10)
* 60 second rest between sets
* can substitute KB for heavier weight
Single Leg Romanian Deadlift (3 X 8-10)
* 8-10 reps each leg
* 60 seconds rest between sets
* 60 seconds rest between sets
Farmer’s Carry (3 X 150 ft)
* 60 seconds rest between sets
METABOLIC CONDITIONING
35-55 minutes
Metcon (AMRAP – Reps)
4 Rounds :40 work/ :20 rest
Row
Burpees
Double Unders
Air Squats
* compare results to 14 June
ACCESSORY
50 each leg banded hip flexors