GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Sets of:
10 Push-ups
15 Banded Pull-aparts
20 Pushdowns
10 Push-ups
15 Banded Pull-aparts
20 Pushdowns
WARM UP
0-10 minutes
3 Rounds of 20 work/10 rest:
Single Unders
Light DB Push Press
DB Hammer Curls
Double Under (or attempts)
Single Unders
Light DB Push Press
DB Hammer Curls
Double Under (or attempts)
STRENGTH/SKILL
10-30 minutes
Speed Close Grip Bench Press (5 X 5)
* @55%
* every 60 seconds
* every 60 seconds
Pull-ups (10 minutes)
* accumulate max strict pull ups
METABOLIC CONDITIONING
30-55 minutes
Metcon (AMRAP – Reps)
AMRAP 20
50 Wallballs (20/14) (14/10)
50 Box Jumps Overs (24, 20)
50 T2B
50 Ring Dips/Push Ups
50 Wallballs (20/14) (14/10)
50 Box Jumps Overs (24, 20)
50 T2B
50 Ring Dips/Push Ups