GENERAL PHYSICAL PREPARATION
WARM UP
Run 200 Meters
40 Mountain Climbers
100 Single Unders
40 Mountain Climbers
100 Single Unders
Then
With a light DB
10 Alt DB Snatch from Floor
10 DB Push Press ea arm
10 DB Rows ea arm
10 DB Windmills ea arm
10 Push-ups
STRENGTH/SKILL
Strict Handstand Push Ups (5 X 5)
* rest 90 seconds
* substitute 5 X 5 strict press
* substitute 5 X 5 strict press
Wide Grip Pull Up (5 X 4)
* rest 90 seconds
* add weight
* scale to partner assisted
* add weight
* scale to partner assisted
METABOLIC CONDITIONING
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
* 18 minute cap