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 (No Measure)
Tabata 8 intervals of :20 work :10 rest.
1. Air Squats
2. Burpees
3. Bike
4. Slam Balls
5. Hollow Rocks
1. Air Squats
2. Burpees
3. Bike
4. Slam Balls
5. Hollow Rocks
*Complete all 8 intervals before moving to next movement
*1:00 rest between movements
*1:00 rest between movements
Metcon (No Measure)
ACCESSORY
3 Rounds of:
25 Banded Pull Throughs
25 Banded Face Pulls
25 Banded Push Downs
3 Rounds of:
25 Banded Pull Throughs
25 Banded Face Pulls
25 Banded Push Downs