GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
Run 400 Meters
5 Strict Pull ups
10 Push Ups
10 Sit Ups
Run 400 Meters
5 Strict Pull ups
10 Push Ups
10 Sit Ups
METABOLIC CONDITIONING
Micheal (Time)
3 Rounds
Run 800 meters
50 Supermans
50 Sit Ups
* 25 minute cap
STRENGTH/SKILL
KB/DB Single Leg RDL (3 X 10 each )
* rest 60 seconds
DB/KB Split Squat (3 X 10 each)
* rest 60 seconds