GENERAL PHYSICAL PREPARATION
WARM UP
20 Banded Pull-aparts
10 KB Push Press right arm
10 KBS Push Press left arm
20 Banded Pull-aparts
10 KB Rows right arm
10 KB Rows left arm
20 Banded Pull-ups
10 KB Windmills right arm
10 KB Windmills left arm
20 Air Squats
10 KB Push Press right arm
10 KBS Push Press left arm
20 Banded Pull-aparts
10 KB Rows right arm
10 KB Rows left arm
20 Banded Pull-ups
10 KB Windmills right arm
10 KB Windmills left arm
20 Air Squats
Strength/Skill
Medium Grip Bench Press (5X5)
* rest 90 seconds
* add weight each set
* add weight each set
Wide Grip Pull Up (5X5)
* rest 90 seconds between
* scale to partner assisted
* scale to partner assisted
METABOLIC CONDITIONING
Cold Wind Blows (Time)
4 Rounds
15 Overhead Squats (95/65/35)
15 KBS (53/35/26)
15 T2B
* 12:00 Cap
15 Overhead Squats (95/65/35)
15 KBS (53/35/26)
15 T2B
* 12:00 Cap
ACCESSORY
1 1/4 KB Tricep Extensions: 3 x 10
KB Hammer Curls: 3 x 10
KB Hammer Curls: 3 x 10