GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
1 Round
10 Each Leg Front Rack Lunges (85/55) (Alternating)
10 Push Press
10 KBS
10 Superman
10 Air Squats
10 (each leg) Alternating Step Ups
STRENGTH/SKILL
10-35 Minutes
* 60 seconds rest between each
* 60 seconds rest between each
Turkish Get Up (3 X 3 each )
* go as heavy as possible
Reverse Dumbbell/Kettlebell Lunge (3 X 6 each)
Russian Twist (3 X 20)
METABOLIC CONDITIONING
35-52 minutes
Metcon (AMRAP – Reps)
AMRAP 4:
5 Pull-ups
10 Push-ups
10 Air Squats
Rest 1:00
5 Pull-ups
10 Push-ups
10 Air Squats
Rest 1:00
AMRAP 4:
Burpee Box Jumps (24, 20)
Rest 1:00
AMRAP 4:
5 Pull-ups
10 Push-ups
10 Air Squats