GENERAL PHYSICAL PREPARATION
WARM UP
BP Upper Body Warm-Up
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Thoracic Rotations each
Then,
Banded Lat Stretch
Banded Front Rack Stretch
:30 each
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Thoracic Rotations each
Then,
Banded Lat Stretch
Banded Front Rack Stretch
:30 each
STRENGTH/SKILL
Speed Bench Press (9×3)
*@50% every 60s
*Change grip every 3 sets
*Change grip every 3 sets
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
400m Row
50m Single Arm OH KB Carry
10 BB Rows (135, 95)
400m Row
50m Single Arm OH KB Carry
10 BB Rows (135, 95)
*Athlete chooses KB weight