GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
8 Minutes
HSPU: 4
Turkish Get Up: 2 each side
SIngle Arm KB Push Jerk: 4 each side
STRENGTH/SKILL
10-30 Minutes
Strict Press (8 X 3 @75)
* 60 seconds between sets
METABOLIC CONDITIONING
30-55 Minutes
Metcon (Calories)
12 Rounds with a Partner
Row 2 Minutes max calories
* alternate rounds (6 rounds each)