GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pull ups and progressions. Work for the 15 minutes you have before class
WARM UP
0-10 minutes
3 Rounds
10 Lateral Squat (5 each side alternating)
10 PVC Overhead Squat
10 AbMat Situps
STRENGTH/SKILL
10-30 minutes
Metcon (No Measure)
EMOM 10
ODD Mins: 3 Position Squat Snatch 1 + 1 + 1
EVEN Mins: 10-20s Hollow Hold
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
200 meter Farmer Carry (70/53)
Then
4 Rounds
12 Box Jumps (24/20)
12 Ball Slams or Sit-ups
12 OHS (95/65)
Then
200 meter Farmer Carry (70/53)