GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
10 KBS
10 KB RDL
10 Goblet Squats
STRENGTH/SKILL
Sumo Deadlift (8 X 3)
* @80% every 60 seconds
METABOLIC CONDITIONING
Metcon (Time)
30 S20H (115/75) (75/55)
60 Air Squats
30 Front Squats (115/75) (75/55)
Rest 2:00
20 Push Press
40 Air Squats
20 Weighted Sit-ups (35/25/15)
Rest 2:00
20 Ring Dips
20 Air Squats
20 Weighted Sit-ups (35/25/15)
20:00 Cap
60 Air Squats
30 Front Squats (115/75) (75/55)
Rest 2:00
20 Push Press
40 Air Squats
20 Weighted Sit-ups (35/25/15)
Rest 2:00
20 Ring Dips
20 Air Squats
20 Weighted Sit-ups (35/25/15)
20:00 Cap