GENERAL PHYSICAL PREPARATION
WARM UP
10 Wallballs
10 Burpees over the medball
20 Walking Lunges w. medball over head
10 Burpees over the medball
10 Wallballs
10 Burpees over the medball
20 Walking Lunges w. medball over head
10 Burpees over the medball
10 Wallballs
STRENGTH/SKILL
Back Squat (7 X 2-3 )
* Work up to 85-90% for a 2-3 reps. Rest 2-3:00
* Reset on each rep
* Beginners: Perform sets of 3 adding weight as long as possible
* Reset on each rep
* Beginners: Perform sets of 3 adding weight as long as possible
METABOLIC CONDITIONING
Metcon (Time)
5 Sets of:
20 Wallballs (20/14)
10 HSPU
Rest 1:00
* substitute 20 push ups for HSPU
20 Wallballs (20/14)
10 HSPU
Rest 1:00
* substitute 20 push ups for HSPU