GENERAL PHYSICAL PREPARATION
WARM UP
BP Lower Body Warm-Up
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
10 Lateral Cossack Squat
X-Band Walk x 10 Steps each direction
Then,
Foam Roll each Adductor x 10 passes each
20-30s Banded Ankle Distractions each
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
10 Lateral Cossack Squat
X-Band Walk x 10 Steps each direction
Then,
Foam Roll each Adductor x 10 passes each
20-30s Banded Ankle Distractions each
STRENGTH/SKILL
Touch and Go Deadlift (6×3)
-@75% every 60s.
-Take 3-4 sets to build to 75% of 1RM.
-Take 3-4 sets to build to 75% of 1RM.
METABOLIC CONDITIONING
Double Jump (Time)
5 RFT:
50 DU’s
20 KBS (53/35) (26)
10 Burpees
*15 minute cap
* Double Under scale is Pigeon Claps
5 RFT:
50 DU’s
20 KBS (53/35) (26)
10 Burpees
*15 minute cap
* Double Under scale is Pigeon Claps