GENERAL PHYSICAL PREPARATION
WARM UP
“PVC Game!”
*1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Alt. Step-upS
*1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups + 10 Alt. Step-upS
STRENGTH/SKILL
Skills Practice (10:00)
*10-15:00 working on T2B drills and progressions
*Between sets, perform a static hold of your choice. I.e: HS Hold or ring support
*Between sets, perform a static hold of your choice. I.e: HS Hold or ring support
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
30 Calorie Bike
20 Air Squats
16 DB Hang Power Snatch (8 ea.)
10 Box Jumps Overs (24, 20)
30 Calorie Bike
20 Air Squats
16 DB Hang Power Snatch (8 ea.)
10 Box Jumps Overs (24, 20)
*Athlete choice of DB weight
*Alternate Options:
Bike = 400m Run or 30 Calorie Row