GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
5 Minutes
Sled Drag Forward 50 meters (90/135)
Sled Drag Backwards 50 meters5 Minutes
Candlestick Roll: 5
Dips: 5
Sled Drag Forward 50 meters (90/135)
Sled Drag Backwards 50 meters5 Minutes
Candlestick Roll: 5
Dips: 5
WEIGHTLIFTING STRENGTH
10-35 minutes
* Athlete Choice. Either deadlift or squat. Record data as an additional performance in Wodify.
METABOLIC CONDITIONING
35-55 minutes
Metcon (Time)
Partner Helen
3 Rounds
Run 800 with medball
42 KBS
24 Pull ups
* one person works at a time.
* max intensity
ACCESSORY
100 banded hamstring curls
100 pushdowns
100 pull aparts
* it’s Saturday. . .you have an extra 10 minutes to do this!!!!!
100 pushdowns
100 pull aparts
* it’s Saturday. . .you have an extra 10 minutes to do this!!!!!