GENERAL PHYSICAL PREPARATION
WARM UP
Run 200 Meters then
30 Double or Single Unders
20 Walking Lunges
15 Sit-ups
10 Push-up
15 Hollow Rocks
20 Walking Lunges
30 Double or Single Unders
200 Meter Run
30 Double or Single Unders
20 Walking Lunges
15 Sit-ups
10 Push-up
15 Hollow Rocks
20 Walking Lunges
30 Double or Single Unders
200 Meter Run
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
50 Bodyweight Lunges
200 Meter Run
50 Abmat Sit-ups
200 Meter Run
50 Double Unders
50 Bodyweight Lunges
200 Meter Run
50 Abmat Sit-ups
200 Meter Run
50 Double Unders
STRENGTH/SKILL
* Giant set with 30 seconds between each movement
Dumbbell Hammer Curls (3 X 12)
Hollow Hold (3 X 20 seconds)
Banded Pull Aparts (3 X 25)