GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds:
8 KBS
6 Cook Squats
4 Lateral Squats (ea. leg)
then 2 rounds w/ empty BB:
5 Front Squats
5 Goodmornings
5 Sumo DL
*Add weight on 2nd round
8 KBS
6 Cook Squats
4 Lateral Squats (ea. leg)
then 2 rounds w/ empty BB:
5 Front Squats
5 Goodmornings
5 Sumo DL
*Add weight on 2nd round
STRENGTH/SKILL
Speed Front Squats (4×3)
*@75% every 60s.
Sumo Deadlift (4×3)
*@75% every 60s.
*Reset on each rep
*Reset on each rep
METABOLIC CONDITIONING
Metcon (Time)
Every 4:00 x 3 Sets:
15 cal bike
15 Deadlifts (225,155)
*Score = fastest split
15 cal bike
15 Deadlifts (225,155)
*Score = fastest split
*Sub for bike= 150m max effort row OR 15 lateral burpees