GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
5 Shoulder Press
5 BB Rows
10 Wall Balls
25 Banded Pushdowns
* add weight after first round
STRENGTH/SKILL
Strict Press (1RM)
* take 8-10 sets to work up to 1RM
* 2 minutes rest
* beginner 5 X 5 adding weight
* 2 minutes rest
* beginner 5 X 5 adding weight
Bent Over Row (4 X 10)
* 60 seconds between
METABOLIC CONDITIONING
Lungs (Time)
For time:
Run 400 Meters
21 Wallballs (20/14) (14/10)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
* 22:00 Cap
Run 400 Meters
21 Wallballs (20/14) (14/10)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
* 22:00 Cap
* compare to 12 April results