GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Accumulate 20 wall squats
WARM UP
0-10 minutes
3 Rounds
15 Air Squats
20 PVC Pass Throughs
20 PVC Around the World
15 PVC OHS
15 Air Squats
20 PVC Pass Throughs
20 PVC Around the World
15 PVC OHS
METABOLIC CONDITIONING
10-50 minutes
Metcon (Time)
Bull with a partner
2 Rounds
200 Double Unders
50 OHS (135/95) (95/65)
50 Pull Ups
1 mile run
* one person works at a time (except run)
* split work as desired
ACCESSORY
100 band pushdowns