GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 minutes
Barbell Step Ups: 8 (4 each leg)
* if you can go 24/20 do it.
Behind the Neck Push Press: 4
* same weight as step up. If you aren’t comfortable with behind the neck, then can go from the front
WEIGHTLIFTING STRENGTH
10-35 minutes
* done as a giant set
* 60 seconds rest between each exercise
* done as a giant set
* 60 seconds rest between each exercise
Dumbbell Forward Lunge (3 X 6 each leg)
Dumbbell Single Leg RDL (3 X 6 each leg)
KB Half Kneeling Single Arm Press (3 X 6 each arm)
METABOLIC CONDITIONING
35-50 Minutes
Metcon (AMRAP – Rounds and Reps)
12 Minutes
200 Meter Run
25 Double Unders
10 Kettlebell Snatches (5 each arm)
ACCESSORY
5 Rounds
Single Arm DB row: 6-8 each arm
DB Bicep curl: 6-8 each arm