GENERAL PHYSICAL PREPARATION
WARM UP
0-15 minutes
3 rounds, 45 secs work/ 15 sec transition
Hollow Hold
Superman
Candlestick Roll
Jumping Squat
* substitute for Candlestick is hollow rock
SKILL DEVELOPMENT
15-30 minutes
* with remaining time after pull ups and dips do pull up and muscle up skill development
* with remaining time after pull ups and dips do pull up and muscle up skill development
Max Pull Ups (Max Reps)
Max Ring Rows (Max Reps)
* Start with feet directly under rings
Max Dips (Max Reps)
METABOLIC CONDITIONING
30-50 minutes
30 Front Squats @ bodyweight (215/145)
800 meter run
* 15 minute cap
800 meter run
* 15 minute cap