GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds with empty barbell
10 Front Squats
10 Push Press
10 Thrusters
STRENGTH/SKILL
Push Press (8 x 3)
* every 60 seconds
METABOLIC CONDITIONING
Metcon (Time)
5 Rounds for total time:
15 Wallballs (20/14/10)
Run 400 Meters
Rest 1:00 between rounds
15 Wallballs (20/14/10)
Run 400 Meters
Rest 1:00 between rounds