GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Lax Ball on Calves x 60s each. Move from ankel to calve.
WARM UP
0-10 minutes
500 meter row
100 Double Unders
100 Double Unders
STRENGTH/SKILL
10-30 minutes
* make up a strength from earlier in week
* make up a strength from earlier in week
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
Run 400 meters
15 Box Jumps (24/20)
15 Strict Pull-ups
15 Box Jumps (24/20)
15 Strict Pull-ups
Rest 3:00
Run 400 meters
15 Box Jumps
15 Strict Pull-ups
Rest 3:00
Run 400 meters
15 Box Jumps
15 Strict Pull-ups
* 25:00 Cap