GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
STRENGTH/SKILL
Close Grip Chin Up (5 X 5-10)
* rest 90 seconds
* add weight as tolerated
* add weight as tolerated
Ring Dips (5 X 4-5)
* rest 90 seconds
* add weight as tolerated
* add weight as tolerated
METABOLIC CONDITIONING
Metcon (Time)
50 Wallballs
25 S2O (135/95/65)
Run 800
25 Wallballs
50 T2B
25 Ring Dips
50 Wall Balls
* 25 minute cap
25 S2O (135/95/65)
Run 800
25 Wallballs
50 T2B
25 Ring Dips
50 Wall Balls
* 25 minute cap