GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Band Work
– Banded Pull-apart in front, behind neck, forhead height x 15 reps each
– Multi Grip Push-ups 10 each: close, medium, wide
– Banded Pull-apart in front, behind neck, forhead height x 15 reps each
– Multi Grip Push-ups 10 each: close, medium, wide
WARM UP
0-10 minutes
20 Work/10 Rest x 3 Rounds
1a) Double Under or Attempts
1b) Air Squats
1c) Hollow Rocks
1a) Double Under or Attempts
1b) Air Squats
1c) Hollow Rocks
STRENGTH/SKILL
10-30 minutes
Speed Close Grip Bench Press (5 X 5 @ 50%)
*60 seconds rest
One Arm Arc Dumbbell Row (3 X 10 each)
* 60 seconds rest
METABOLIC CONDITIONING
30-50 minutes
Metcon (No Measure)
Every 4:00 x 3 Sets:
50 Double Unders
50 Wallballs (20/14)
50 Double Unders
50 Wallballs (20/14)
ACCESSORY
100 Single Arm Banded Pushdowns with a light band (50 each side)