GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 minutes
Wall Ball: 10
Alternating Pistols: 5 each
AbMat: 10
WEIGHTLIFTING STRENGTH
10-30 minutes
Chained Front Squats (10 X 2)
* no pause on these. Go heavy
METABOLIC CONDITIONING
30-45 minutes
Metcon (Time)
3 Rounds
15 Power Cleans @60% (135/95)
15 T2B
ACCESSORY
KB Lunges
3 X 6 each leg
* 60 second rest between each set
3 X 6 each leg
* 60 second rest between each set
50-100 banded leg curls