GENERAL PHYSICAL PREPARATION
WARM UP
PVC Game!!!!!!
*Every time PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
4th Drop: 10 V-Ups
STRENGTH/SKILL
Pull Up Developmental Practice
*Pull-up Skill Work
– Spend 10 Minutes working on improving your efficiency with:
– Kipping Pull-ups
– Butterfly Pull-ups
– Kipping C2B
– Butterfly C2B
– Spend 10 Minutes working on improving your efficiency with:
– Kipping Pull-ups
– Butterfly Pull-ups
– Kipping C2B
– Butterfly C2B
METABOLIC CONDITIONING
Metcon (Time)
For time:
800 Meter Run
50 Pull-ups
50 Air Squats
150 Double Unders
50 Air Squats
50 Renegade Rows (50s, 30s)
800 Meter Run
800 Meter Run
50 Pull-ups
50 Air Squats
150 Double Unders
50 Air Squats
50 Renegade Rows (50s, 30s)
800 Meter Run
*25:00 Cap