GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
With a partner
400m medball run
* 10 Medball tosses moving laterally
30 Partner Wallballs
10 medball chest passes
400m medball run
STRENGTH/SKILL
10-25 minutes
EMOM 12
Odd: Handstand Hold 30 seconds
Even: 6 each dumbbell reverse lunges
METABOLIC CONDITIONING
25-55 minutes
Metcon (Time)
Run 1 mile
40 Pistols (20 each)
20 Handstand Push Ups
Run 1 mile
* Scale pistols to 80 air squats
* Scale HSPU to 40 push ups
* 30 minute cap
40 Pistols (20 each)
20 Handstand Push Ups
Run 1 mile
* Scale pistols to 80 air squats
* Scale HSPU to 40 push ups
* 30 minute cap