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
Metcon (AMRAP – Reps)
AMRAP 8:
Row 100 meters
10 Air Squats
7 Push-ups
2:00 REST
AMRAP 8:
Run 100 Meters
3 DB Man Makers (35, 25)
Row 100 meters
10 Air Squats
7 Push-ups
2:00 REST
AMRAP 8:
Run 100 Meters
3 DB Man Makers (35, 25)
*One athlete completes a full round at a time
*Score = total reps
*Score = total reps
Metcon (No Measure)
Completed as a finisher:
40-30-20-10
Banded Pull Thru
Banded Face Pulls
Banded Hamstring Curls
40-30-20-10
Banded Pull Thru
Banded Face Pulls
Banded Hamstring Curls