GENERAL PHYSICAL PREPARATION
WARM UP
BP Dynamic Warmup
“Dynamic Warm-Up”
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Toy Soldiers
Carioca
Jumping Jack Shuffle
90 Degree Hip Rotation
STRENGTH/SKILL
Good Mornings (5X5)
*Add weight ONLY if form permits
*Rest 1:30-2:00
*Rest 1:30-2:00
METABOLIC CONDITIONING
Zoro (AMRAP – Reps)
In a 5:00 Window:
Row 750 Meters
Remaining time: Squat Cleans (155, 105)
Row 750 Meters
Remaining time: Squat Cleans (155, 105)
Rest 5:00 + Repeat
*Score = total squat cleans completed