GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
10 Jump Squats
10 KBS
10 KB Single Leg RDL
10 Jump Squats
10 KBS
10 KB Single Leg RDL
STRENGTH/SKILL
Goblet Squat (4 X 8 )
* as heavy as possible with DB or KB
* 90 seconds between
* 90 seconds between
Sumo Stance Romanian Deadlift (4 X 8)
* moderate weight
* 90 seconds between
* 90 seconds between
METABOLIC CONDITIONING
Metcon (No Measure)
EMOM 10:
10 KBS (70/53/35)
20 Double Unders
10 KBS (70/53/35)
20 Double Unders
ACCESSORY
Accumulate
100 Banded Leg Curls each leg
100 Banded Ab Pulldowns
100 Banded Leg Curls each leg
100 Banded Ab Pulldowns