GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Rounds
3 Way Banded Shoulder + Lat stretch x 20s each
3 Way Banded Shoulder + Lat stretch x 20s each
WARM UP
0-10 minutes
With a light KB 10 TGU each side
Then
Then
5:00 of Bodyweight movement x 10 reps each
Air Squats
Lunges
Push-ups
Sit-ups
STRENGTH/SKILL
10-30 minutes
* emom 10 minutes
* emom 10 minutes
Split Jerk (5 X 2 @80%)
* even minutes
Double-Unders (5 X 40)
* odd minutes
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Reps)
AMRAP 9
1 Wall Climbs
5 C2B Pull-ups
10 Calorie AB or Row
15 Wallballs (20/14)
Rest 1:00
AMRAP 9
1 Wall Climbs
5 T2B
10 Calorie AB
15 Wallballs
ACCESSORY
DB Tricep Kickbacks: 3 x 10. Rest 30s.
KB Hammer Curls: 3 x 10. Rest 30s.
KB Hammer Curls: 3 x 10. Rest 30s.