GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
– Lax Ball on Calves x 30s each
– Banded Ankle Mobility x 15 each
– Pistol Set-up
– Banded Ankle Mobility x 15 each
– Pistol Set-up
WARM UP
0-10 minutes
Tabata 6 Intervals Each 20/10
Double Unders
Air Squats
T2B
SKILL DEVELOPMENT
* 10 minute Pistol/Progression practice
METABOLIC CONDITIONING
20-55 minutes
Metcon (Time)
For time:
Run 400 meters
50 KBS (53/35)(35/26)
100 Double Unders
Run 400 Meters
50 Alternating Pistols
75 Double Unders
Run 400 Meters
25 Double Unders
50 Alternating Lunges (45/25 plate)(25/15)
* 30 minute cap
Run 400 meters
50 KBS (53/35)(35/26)
100 Double Unders
Run 400 Meters
50 Alternating Pistols
75 Double Unders
Run 400 Meters
25 Double Unders
50 Alternating Lunges (45/25 plate)(25/15)
* 30 minute cap