GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
100 meter run
Dynamic Warm Up
100 meter run
STRENGTH/SKILL
10-30 Minutes
Double KB Front Rack Step Up (3 X 6 )
KB/DB Row (3 X 10 each)
Weighted Plank (3 X 20-30 seconds)
METABOLIC CONDITIONING
30-50 Minutes
Metcon (No Measure)
Every 3 Minutes 6 Sets
Hang Power Clean (95/65) Max reps in 45 seconds
Sprint 100 meters
Ball Slam 30 seconds (30/20)
ACCESSORY
Partner Glute Hamstrings
3 X 8
3 X 8