GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
2 Rounds
500 meter row
25 calorie bike
STRENGTH/SKILL
10-30 minutes
* spend 5 minutes warming up/practicing
* spend 5 minutes warming up/practicing
Metcon (No Measure)
Every 90 seconds x 8 sets
Odd: 2-3 Squat Clean Practice.
* added weight as form allows, but form is priority
Even: 1 Gymnastics skill movement. 5-10 reps (you pick the movement)
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
3 Rounds
Run 400 meters
50 Double Unders
Rest 1:00
* scale for DUs is 100 singles