GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
8 minutes
100 meter run
Wall Balls: 10
Box Jump: 5
STRENGTH/SKILL
10-30 Minutes
Wide Stance Box Squat (8 X 2 @ 70%)
* every 60 seconds
METABOLIC CONDITIONING
30-50 Minutes
Metcon (AMRAP – Rounds and Reps)
8 Minutes
Ascending Reps
2 OHS @60 (95, 65)
2 KBS (35, 35)
4 OHS
4 KBS
* increasing by 2
ACCESSORY
DB Lunges: 3 X 6 each (60 seconds between)
Banded Anti-Rotation Chop: 3 X 8 each (60 seconds between)
Banded Anti-Rotation Chop: 3 X 8 each (60 seconds between)