GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
5 Minutes
Run 100
25 Double Unders
METABOLIC CONDITIONING
8-30 Minutes
Metcon (AMRAP – Rounds and Reps)
20 Minutes
400 meter run
10 Burpee Box Jumps
STRENGTH/SKILL
30-50 Minutes
Tall Kneeling to Standing (4 X 4 each leg)
60 seconds rest between each set
Bottoms Up Kettlebell Carry (5 X 40 feet each arm)
60 seconds rest between each set
ACCESSORY
Ring Rows: 3 x 10 (2 ct pause at top). As parallel as possible to ground