GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
8 Minutes
10 Alternating Pistols
30 Band Pull Aparts
10 Pull Ups
STRENGTH/SKILL
10-35 minutes
* 60 seconds rest between exercises
Goblet Split Squat (3 X 8)
KB/DB Single Leg RDL (3X8 each leg)
Plank Complex
10 Seconds Left
10 Seconds Right
10 Seconds Middle
10 Seconds Right
10 Seconds Middle
METABOLIC CONDITIONING
Metcon (No Measure)
Every 7:00 x 3 Sets
Row 400 meters
Run 400 meters
50 Double Unders
* Scale for Double Unders is 125 singles
* Push the pace each round. . . .GO HARD!!!!!