GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
6 Minutes
Wall Walk: 3
Thruster: 6 (empty barbell)
Barbell Row: 8
STRENGTH/SKILL
10-30 Minutes
Push Press (8 X 3 )
*60 seconds rest between each
METABOLIC CONDITIONING
30-50 minutes
Metcon (No Measure)
4 Rounds of 40 work/20 Rest:
Double Unders
Hollow Rocks
Weighted Reverse Lunges
Row
Double Unders
Hollow Rocks
Weighted Reverse Lunges
Row
ACCESSORY
3 X 10 Single Arm DB Row (60 seconds between each)