GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
10 Air Squats
10 Push Ups
10 Pistols
10 Diamond Push Ups
5 Candle Stick Rolls/Pistols
STRENGTH/SKILL
Bench Press (6 X 3)
* @85-90%
* rest 90 seconds
* rest 90 seconds
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
Run 200
20 Deadlifts (155/105)
20 DB/KB Thrusters (athlete weight choice)
Run 200
20 Deadlifts (155/105)
20 DB/KB Thrusters (athlete weight choice)