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
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Toy Soldiers
Carioca
Jumping Jack Shuffle
90 Degree Hip Rotation
METABOLIC CONDITIONING
200 Meter Sprint Intervals (No Measure)
10 Rounds
200 meter Sprint
Rest 1:00
200 meter Sprint
Rest 1:00
Metcon (No Measure)
For Completion:
3×8 Single Leg RDL (ea.)
3×10 Banded Plank Row
3×12-15 Rollback Tricep Extension
3×8 Single Leg RDL (ea.)
3×10 Banded Plank Row
3×12-15 Rollback Tricep Extension