GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
AbMat Pizza Game 6 Minutes
Every Drop is 5 Air Squats and 10 Mountain Climbers
STRENGTH/SKILL
10-30 minutes
Speed Front Squats (6 X 3 )
Single Arm Dumbbell Row (3 X 10-12 )
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Rounds and Reps)
15 Minutes
20 Wallballs (20/14)
15 KBS (53/35)
10 T2B
*(30/20) and (78/53) if you’re nasty!!!!!!!!
20 Wallballs (20/14)
15 KBS (53/35)
10 T2B
*(30/20) and (78/53) if you’re nasty!!!!!!!!
ACCESSORY
50 Band Pull-aparts
50 Band Pushdowns
25 KB Side Bends each side
50 Band Pushdowns
25 KB Side Bends each side