GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
3 Rounds
Kettlebell Swing: 10
Deadlift: 10
Banded Hamstring: 10
* Start with a realatively light weight, and Increase weight on deadlifts each round
STRENGTH/SKILL
10-20 Minutes
Deadlift (8 X 3 @75%)
* every 60 seconds
METABOLIC CONDITIONING
20-50 Minutes
Metcon (Time)
3 Rounds
Turkish Get Ups: 10
Air Squat: 20
Push Up: 30
Run: 800