GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
5 Pull-ups
10 Push-ups
15 Air Squats
*Rest 30s between sets
* Scale for strict pull ups is either reduce the volume down , or ring rows parallel to the ground or elevated. No jumping pull ups
WEIGHTLIFTING STRENGTH
10-30 minutes
Turkish Get Up (Accumulate 20 Reps)
* The TGUs should be as heavy as possible.
* Maintain core engagement throughout. Slow and controlled movements.
* Add one kettlebell windmill at the top of each movement
* Maintain core engagement throughout. Slow and controlled movements.
* Add one kettlebell windmill at the top of each movement
METABOLIC CONDITIONING
30-55 minutes
Metcon (Time)
3 Rounds
Run: 400
10 Shoulder to Overhead @70 (135/95)
20 Toes to Bar
30 Push Ups
* 2:00 rest between sets
* Goal is to maintain consistent, or improved spilts each round.
* 20 minute cap
ACCESSORY
50-100 Banded Pushdowns
50-100 Banded Pull-aparts
50-100 Banded Pull-aparts