GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 minutes
8 Single Arm KB/DB Press
8 KB/DB Snatches
8 Goblet Squats
STRENGTH/SKILL
10-30 minutes
* superset
* rest 60 seconds between each
* superset
* rest 60 seconds between each
Farmer’s Carry (4 X 200 meters)
* heavy as possible
L-Sit (4 X 10-20 seconds)
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Reps)
Tabata :20/:10 8 Intervals each
HR Push-ups
Rest 1:00
Box Jumps (24/20)
Rest 1:00
Wallballs (20/14)
Rest 1:00
4) Abmat Sit-ups
* keep a running count of your reps
HR Push-ups
Rest 1:00
Box Jumps (24/20)
Rest 1:00
Wallballs (20/14)
Rest 1:00
4) Abmat Sit-ups
* keep a running count of your reps
ACCESSORY
50-100 Banded Pull Aparts
50-100 Banded Tricep Press downs
50-100 Banded Tricep Press downs