GENERAL PHYSICAL PREPARATION
WARM UP
6 Intervals
Double unders/Fast Singles :40 work/:20 rest
Then
50 Banded Pull Aparts
30 Hollow Rocks
STRENGTH/SKILL
Close Grip Bench Press (5 X 5)
* 1 count pause
* rest 90 seconds
* rest 90 seconds
Supinated Grip Barbell Row (5 X 6)
* rest 90 seconds
METABOLIC CONDITIONING
Metcon (Time)
4 Rounds of:
12 Pull-ups
15 Box Jumps (24/20)
21 Air Squats
100 meter sprint
Rest 1:00
12 Pull-ups
15 Box Jumps (24/20)
21 Air Squats
100 meter sprint
Rest 1:00
ACCESSORY
DB Lateral Raises: 2 x 25. Rest 45s.
Banded Hammer Curls: 2 x 25. Rest 45s
Banded Hammer Curls: 2 x 25. Rest 45s