GENERAL PHYSICAL PREPARATION
WARM UP
“Musical Wallballs!”
STRENGTH/SKILL
Skills Practice
*10-15:00 working on T2B drills and progressions
*Between sets, perform a static hold of your choice. I.e: HS Hold or ring support
*Between sets, perform a static hold of your choice. I.e: HS Hold or ring support
METABOLIC CONDITIONING
Metcon (Time)
10 RFT w. a partner:
40 Single Unders
30 Mountain Climbers (2 Count = left + right = 1 rep)
20 Air Squats
10 T2B
5 Squat Thrusts
40 Single Unders
30 Mountain Climbers (2 Count = left + right = 1 rep)
20 Air Squats
10 T2B
5 Squat Thrusts
*1 athlete completes full round then rests
*Each athlete will complete 5 rounds
*20:00 CAP
*Each athlete will complete 5 rounds
*20:00 CAP
Metcon (Time)
Completed as finisher:
Wallsit: Who can hold the longest?!?!
Wallsit: Who can hold the longest?!?!