GENERAL PHYSICAL PREPARATION
WARM UP
BP Dynamic Warmup
“Dynamic Warm-Up”

High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Toy Soldiers
Carioca
Jumping Jack Shuffle
90 Degree Hip Rotation

METABOLIC CONDITIONING
Metcon (Time)
For time:
5x400m Run

*2:00 Rest between sets
*Keep effort around 75% (uncomfortable pace)
Metcon (No Measure)
100 Banded Leg Curls
100 Banded Pushdowns
100 Banded Pull Aparts