GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
Run: 400
then
3 Rounds
Candlestick Roll: 6
Pistol: 12 (6 each leg)
Wall Walk: 4
WEIGHTLIFTING STRENGTH
10-35 Minutes
Chained Back Squat (10 X 3 )
* work up to a heavy 3.
* use your previous 3 rep max as a point of reference, but your goal is to go heavier.
* use your previous 3 rep max as a point of reference, but your goal is to go heavier.
METABOLIC CONDITIONING
35-50 minutes
21-15-9
Kettlebell Swings (53/35)
Goblet Squat