GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
Max Effort Bike 40 seconds
Max T2B 40 seconds
Max Push Ups 40 Seconds
Max S2O 40 seconds (35/55)
* 20 seconds rest between each
STRENGTH/SKILL
10-30 minutes
Push Press (8 X 3)
* @75% or greater
* 60 seconds rest
* 60 seconds rest
METABOLIC CONDITIONING
30-50 minutes
Last Minute (Time)
4 RFT:
Run 400 Meters
50 Double Unders
25 KBS (53/35) (35/26)
* 20:00 Cap
Run 400 Meters
50 Double Unders
25 KBS (53/35) (35/26)
* 20:00 Cap
ACCESSORY
Banded Anti-rotation Chop: 3 x 8-10 ea. Rest 60s.