GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
5 Yoga Push-ups
20 Banded Pull-aparts
20 Banded Pull-aparts
WARM UP
0-10 minutes
2 Rounds 30 seconds each
Jumping Jacks
Air Squat
Push Ups
Jump Squats
Jumping Jacks
Air Squat
Push Ups
Jump Squats
Then
2 Rounds
3 Presses from Split
3 Push Press
3 Split Jerks
3 Bent-over Rows
20 Double Unders
*Add weight second round
STRENGTH/SKILL
10-30 minutes
Metcon (No Measure)
EMOM 12
ODD Minutes: 2 Split Jerks @70%
EVEN Minutes: 30 Double Unders or 30s Attempts
METABOLIC CONDITIONING
30-55 minutes
Metcon (No Measure)
EMOM 20:
Minute 1: 30s of Submax Strict Chin-ups
Minute 2: 30s Hollow Hold
Minute 2: 30s of Submax HR Push-ups
Minute 4: 30s Max BB Rows (115/75)(75/55)
Minute 1: 30s of Submax Strict Chin-ups
Minute 2: 30s Hollow Hold
Minute 2: 30s of Submax HR Push-ups
Minute 4: 30s Max BB Rows (115/75)(75/55)
ACCESSORY
100 Banded Pushdowns