GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
8 Minutes
Run 200
AbMat: 10
Double Under: 20 (or 20 seconds practice)
STRENGTH/SKILL
10-30 Minutes
* superset. 60 seconds between each
* superset. 60 seconds between each
Dumbbell Split Squat (3 X 8-10 )
* 60 second rest between sets
KB/DB Single Leg RDL (3 X 8-10)
Farmer’s Carry (3 X 50 meters)
METABOLIC CONDITIONING
30-50 Minutes
Metcon (AMRAP – Reps)
EMOM 20
Minute 1: 30s Bike
Minute 2: 30s Max Burpees
Minute 3: 30s Max Double Unders
Minute 4: 30s Max Ball Slams (30/20)
Minute 5: Rest
*Score = total reps “