GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pull ups and progressions. Work for the 15 minutes you have before class
WARM UP
0-10 minutes
2 Rounds
X-Band Forward
X Band Back
X Band Left/Right
then
2 Rounds
10 Air Squats
10 Empty BB Jump squats
STRENGTH/SKILL
10-30 minutes
Back Squat (work up to heavy 3)
1 count pause at bottom
METABOLIC CONDITIONING
30-50 minutes
Metcon (Time)
For time:
2 Rope Climbs
21 Squat Clean Thrusters (135/95) (65)
2 Rope Climbs
15 Squat Cleans Thrusters
2 Rope Climbs
9 Squat Clean Thrusters
* 20 minute cap
ACCESSORY
Russian Twists with a plate: 3 x 20. Rest 60 seconds between each