GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Tissue Work
Foam roll, 10 passes each
– quads
– IT Bands
– Thoracic Spine
– Lats
– Adductors
WARM UP
0-10 minutes
With a partner:
400m medball run
10 Medball tosses moving laterally
20 Partner Wallballs
10 medball chest passes
400m medball run
STRENGTH/SKILL
10-30 minutes
* if athletes did not perform BS Clusters on Monday, perform today. Add as an additional performance for today.
* if athletes did not perform BS Clusters on Monday, perform today. Add as an additional performance for today.
Metcon (No Measure)
4 X 50 meter shuttle sprints
* Rest 1 minute between each
* Rest 1 minute between each
Strict Pull Up (4 X 5-8)
* 60 seconds rest between each
METABOLIC CONDITIONING
30-50 minutes
Double Jump (Time)
5 RFT:
50 DU’s
20 KBS (53/35) (26)
10 Burpee Box Jumps (24, 20)
*15 minute cap
* Double Under scale is Pigeon Claps
50 DU’s
20 KBS (53/35) (26)
10 Burpee Box Jumps (24, 20)
*15 minute cap
* Double Under scale is Pigeon Claps
ACCESSORY
Abs with plate switch: 3 x 8-10 Rest 60 seconds