GENERAL PHYSICAL PREPARATION
WARM UP
100 Double Unders or 150 singles
then
10 Strict Pull Ups
10 Push Ups
10 Shoulder Taps
then
10 Strict Pull Ups
10 Push Ups
10 Shoulder Taps
METABOLIC CONDITIONING
Metcon (No Measure)
4 Rounds
Bike 60 seconds
* rest 2 minutes
Bike 60 seconds
* rest 2 minutes
Metcon (No Measure)
5 Rounds
Chest facing wall handstand hold 10-20 seconds
Chest facing wall handstand hold 10-20 seconds
STRENGTH/SKILL
* giant set. rest as needed between
KB/DB Single Leg RDL (3 X 8 each leg)
Dumbbell Hammer Curls (3 X 8)
Hollow Hold (3 X 20 seconds)