GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
6 Minutes
10 PVC Banded Lat Pulldowns
10 Single Arm DB/KB Shoulder to Overhead (5 each) as heavy as possible
STRENGTH/SKILL
10-25 minutes
Turkish Get Up (20 reps (10 each))
* as heavy as possible
METABOLIC CONDITIONING
30-50 minutes
1000m Row (Time)
then
Metcon (Time)
4 Rounds
20 Wall Balls
15 Abmat
10 Pull Ups
* if athletes did Fran yesterday:
4 Rounds
20 Abmat Sit Ups
100 Double Unders
30 PVC Overhead Squats
* 12 minute cap