GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
2 Rounds
40s of work/20s of rest.
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
STRENGTH/SKILL
40s of work/20s of rest.
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
STRENGTH/SKILL
10-30 minutes
Close Grip Bench Press (1RM)
* work up to 1RM, rest 2 minutes between max attempts
Dumbbell Hammer Curls (3 X 10)
* rest 60 seconds between
METABOLIC CONDITIONING
30-50 minutes
Double Jump (Time)
Double Jump
5 RFT:
50 DU’s
20 KBS (53/35) (26)
10 Burpee Box Jumps (24, 20)
*15 minute cap
* Double Under scale is Pigeon Claps