GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Wall Squats Arms Extended 2 x 10
Wall Slides 2 x 10
Wall Slides 2 x 10
WARM UP
0-10 minutes
Kettlebell Warm up:
30s of work/20s of rest
30s of work/20s of rest
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)
STRENGTH/SKILL
10-30 minutes
Push Press (work up to a challenging set of 3)
* try to aim for 85-90% for a triple
* rest 2:00
* beginners 6 X 4-5 adding weight as form permits
* rest 2:00
* beginners 6 X 4-5 adding weight as form permits
METABOLIC CONDITIONING
30-50 minutes
Old School (Time)
40-30-20-10
KBS (53/35) (35/26)
Alternating Lunges
AbMat Sit Ups
Double Unders
ACCESSORY
50 Band Pushdowns
50 Band Hamstrings
50 Band Hamstrings