GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Rounds
10 Alternating Bicep Curls
10 DB Shoulder to Overhead
WARM UP
0-10 minutes
2 Rounds
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
METABOLIC CONDITIONING
10-40 minutes
Metcon (Time)
Every 5:00 x 5 Sets:
Row 500 Meters
10 T2B
2 Wall Climbs
* score is slowest split
Row 500 Meters
10 T2B
2 Wall Climbs
* score is slowest split
STRENGTH/SKILL
40-50 minutes
Handstand Hold (3 X 20 seconds)
* chest facing wall
* 60 seconds rest
* 60 seconds rest
Ball Slam (3 X 20 seconds)
* 60 seconds rest between