GENERAL PHYSICAL PREPARATION
WARM UP
Kettlebell Warm up, 40s of work/20s of rest.
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)
METABOLIC CONDITIONING
Metcon (No Measure)
Every 5:00 x 4 Sets:
Run 400 Meters
15 KBS (53/35/26)
12 Pull-ups
Run 400 Meters
15 KBS (53/35/26)
12 Pull-ups
STRENGTH/SKILL
* giant set with 30 seconds rest between movements
KB/DB Single Leg RDL (3 x 6-8 each )
Dumbbell Hammer Curls (3 X 8-10)
Reverse Crunch (3 X 10)