GENERAL PHYSICAL PREPARATION
WARM UP
BP Dynamic Warmup
“Dynamic Warm-Up”
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Toy Soldiers
Carioca
Jumping Jack Shuffle
90 Degree Hip Rotation
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Toy Soldiers
Carioca
Jumping Jack Shuffle
90 Degree Hip Rotation
METABOLIC CONDITIONING
Metcon (AMRAP – Reps)
Tabata:
1) Medball Cleans (20, 14)
Rest 60s
2) KBS (53, 35)
Rest 60s.
3) Mountain Climbers
Rest 60s.
4) Double Unders
Rest 60s.
5) Ring Rows
1) Medball Cleans (20, 14)
Rest 60s
2) KBS (53, 35)
Rest 60s.
3) Mountain Climbers
Rest 60s.
4) Double Unders
Rest 60s.
5) Ring Rows
*Score = total reps