GENERAL PHYSICAL PREPARATION
WARM UP
0-12 minutes
4 Rounds
1 Minute Work
30 seconds transition
1 Minute Work
30 seconds transition
Row
Double Unders
GYMNASTICS SKILL DEVELOPMENT
10-25 minutes
Weighted Pull-ups (5-5-5-5-5-5)
Weighted DIps (5-5-5-5-5-5)
METABOLIC CONDITIONING
25-50 minutes
Metcon (Time)
Farmer’s Carry: 400 meters (53/35 KB/DB in each hand)
Then
3 Rounds
Hang Power Clean: 15 @50% (115/75)
Toes to Bar: 10
Then
Farmer’s Carry: 400 meters
* 20 minute cap
* Sub knee raises for toes to bar. Knees should go above parallel.