20250506 - Conditioning - Benchmark Test

Training Session Focus: Benchmark METCON testing to assess aeroboic power and barbell control. LFG!

Warm Up:
10 Banded Pull Aparts
10 Banded Pull Throughs
10 Banded Good Mornings
10 Scap Pull Ups
100 Meter Run

10 Kip Swings
8 Hanging Knee Raises
6 Kipping Knee Raises
4 T2B
100 Meter Run

10 Box Step Ups
5 Box Jumps
10 Wall Ball Front Squats
5 Wall Ball Thrusters

Movement Prep 1:
Barbell Clean & Thruster

METCON:
For Time:
3 Rounds
10 Thrusters (95/65)
10 T2B

Rest 1:30

EMOM10
1: 10 Cleans (135/95)
2: Box Jumps (24/20)

Rest 1:30

30 Wall Balls (20/14)
400 Meter Run

24:00 Time Cap

Cool Down:
2-3 Rounds
Lat Foam Rolling - 1:00 per side
Banded Hamstring Stretch - 1:00 per side
Supine Breathing - 1:00