GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
Plate Puzzle and AbMat Pizza
WEIGHTLIFTING STRENGTH
10-25 minutes
Push Jerk (8 X 2)
* @75%
* 60 seconds between sets
* 60 seconds between sets
METABOLIC CONDITIONING
25-55 minutes
Metcon (Time)
5 RFT
200 meter run
2 Rope Climbs (or 7 Strict Chin-ups)
12 DB Thrusters (45/25)
* Substitute BB 95/65 as needed.
* 20:00 Cap