GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
10 Ball Slams
10 Good Mornings (55/35)
10 Partner Glute Ham Raises
WEIGHTLIFTING STRENGTH
10-35 Minutes
Deadlift (5 X 10)
* Go heavy, but focus on technique.
METABOLIC CONDITIONING
35-50 minutes
10 Minute AMRAP
Box Jump: 10 (24/20)
Wall Ball: 10 (30/14)
Deadlift: 10 @70 (185/130)