GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
accumulate 50 pistols (25 each) or progressions
WARM UP
0-10 minutes
Tabata #1, 8 intervals of 20 work/10 rest:
1a) Double Unders
1b) Squat ThrustsTabata #2, 8 intervals of 20 work/10 rest:
1a) Supermans
1b) Hollow Hold
1a) Double Unders
1b) Squat ThrustsTabata #2, 8 intervals of 20 work/10 rest:
1a) Supermans
1b) Hollow Hold
METABOLIC CONDITIONING
10-50 minutes
EMOM 30:
Minute 1: 10 Burpees
Minute 2: 10 Box Jumps w. step down (24/20)
Minute 3: 10/8 Calorie Bike
Minute 4: 10 Ball Slams
Minute 5: 10-30s Wall Hold
Minute 6: 45s Farmer Carries (70/53)
ACCESSORY
Side Plank: 3 x 20s ea. Rest 30-60s.