GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
10 Lateral Squats
10 X-Band Walk each direction
Foam Roll each Adductor x 10 passes each
STRENGTH/SKILL
Front Squat Box Squat (9×3)
*@65% every 60s.
METABOLIC CONDITIONING
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#