GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
4 Rounds :20/:10
Strict Pull Ups
Superman Hold
Push Up
Wall Hollow Hold
WARM UP
10-20 minutes
6 minutes
Run: 200
Thruster: 10 (45/35)
METABOLIC CONDITIONING
20-55 minutes
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#