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 (Time)
“100s with a partner”
For time:
50 Calorie Assault Bike or Row
100 Russian Twists w. a plate (25, 15)
100 2 Count Mountain Climbers (both sides = 1 rep)
100 SDHP (53, 35)
100 2 Count Mountain Climbers
100 Russian Twists w. a plate
100 SDHP
50 Calorie Assault Bike or Row
For time:
50 Calorie Assault Bike or Row
100 Russian Twists w. a plate (25, 15)
100 2 Count Mountain Climbers (both sides = 1 rep)
100 SDHP (53, 35)
100 2 Count Mountain Climbers
100 Russian Twists w. a plate
100 SDHP
50 Calorie Assault Bike or Row
*One person works at a time.
*30:00 CAP
Metcon (No Measure)
3 Rounds of:
30 Banded Pull-aparts
30 Landmine Rockstars (total)
30 Banded Pull-aparts
30 Landmine Rockstars (total)