GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
20 Wall Squats
WARM UP
0-10 minutes
3 Rounds
60 seconds bike
60 seconds plank
STRENGTH/SKILL
10-25 minutes
* 15 minutes candlestick to pistol/pistol/progression practice
* 15 minutes candlestick to pistol/pistol/progression practice
METABOLIC CONDITIONING
25-50 minutes
Metcon (No Measure)
10 Rounds of in teams of 2:
10 Front Rack Lunges (95/65) (65/35)
10 Hollow Rocks
100 Meter Farmer Carry (70/53)(53/35)
*One athlete completes a full round at a time.
10 Front Rack Lunges (95/65) (65/35)
10 Hollow Rocks
100 Meter Farmer Carry (70/53)(53/35)
*One athlete completes a full round at a time.