GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
100 banded pushdowns
WARM UP
0-10 minutes
Run 400 Meters
Then,
20 Shoulder Taps
15 Wallballs
10 Push-ups
5 Burpeees
Then,
Run 200 Meters
Then,
20 Shoulder Taps
15 Wallballs
10 Push-ups
5 Burpeees
Then,
Run 200 Meters
STRENGTH/SKILL
10-30 minutes
Handstand Push-ups (5 X 5)
* strict
* 90 seconds rest
* beginners, DB shoulder press 5 X 5 with heavy DBs
* 90 seconds rest
* beginners, DB shoulder press 5 X 5 with heavy DBs
Pull-ups (5 X 5)
* strict
* 90 seconds rest between
* add weight as tolerated
* 90 seconds rest between
* add weight as tolerated
METABOLIC CONDITIONING
30-55 minutes
Lungs (Time)
For time:
Run 400 Meters
21 Wallballs (20/14) (14/10)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
* 22:00 Cap
Run 400 Meters
21 Wallballs (20/14) (14/10)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
* 22:00 Cap