GENERAL PHYSICAL PREPARATION
WARM UP
400m run then,
2 Rounds:
10 RDLs
10 Air Squats
10 Reverse Lunges in place
10 Push Press
5 Conventional Deadlifts
5 Front Squats
*Add light weight and repeat
STRENGTH/SKILL
Wide Stance Box Squat (8×3)
*@60% every 60s.
Speed Pull Deadlift (6×1)
*@70% every 30s.
METABOLIC CONDITIONING
Chuck Taylor (AMRAP – Rounds and Reps)
AMRAP 8
10 Deadlifts (225/155/105)
10 Burpees