GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pistol practice and progressions
WARM UP
0-10 minutes
Row 500m
Then,
10 Hollow Rocks
10 Squat Thrusts
10 Ball Slams
10 Lunges in place each leg
10 Supermans
10 Scorpions
METABOLIC CONDITIONING
10-35 minutes
Metcon (No Measure)
EMOM 20:
ODD Minutes: 10/8 Calorie Row
EVEN Minutes: 10 Burpees
STRENGTH/SKILL
35-50 minutes
Supinated Grip Barbell Row (3 X 10)
* 30 seconds rest
L-Sit (3 X 20 seconds)
* 30 seconds rest