GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
2 Rounds (85/55)
5 Strict Press
5 Bent Over Supinated Rows
5 Stiff Leg RDL
5 Hang Power Cleans
30 Banded Hamstrings
STRENGTH/SKILL
10-25 minutes
Speed Pull Deadlift (8 X 3)
* 60 seconds between sets
METABOLIC CONDITIONING
25-50 Minutes
Metcon (TIme)
Every 5:00 x 4 Rounds
400 meter Run
15 S20H @50% (115/75)
15 T2B
400 meter Run
15 S20H @50% (115/75)
15 T2B
* Goal is to remain within 10-30 seconds for each round
* Score is time to complete last round
ACCESSORY
Single Arm DB Row
3 X 10-12
* 60 seconds between each
3 X 10-12
* 60 seconds between each