GENERAL PHYSICAL PREPARATION
WARM UP
Kettlebell Warm Up
30s of work/20s of rest
Single-arm KB Swing (both sides)
KB Windmill
Goblet Squat
KB Push Press (both)
KB Swing
Figure 8 (both directions)
STRENGTH/SKILL
Speed Bench Press (9X3)
*@50-60%.
*Rest 60s.
*Change grip every 3 sets (close, medium, wide)
*Rest 60s.
*Change grip every 3 sets (close, medium, wide)
METABOLIC CONDITIONING
Metcon (No Measure)
EMOM 20:
Minute 1: 5 Strict Pull-ups
Minutes 2: 10/8 T2B
Minute 3: 10/8 Calorie Bike (or 100m Run)
Minutes 4: 10 Burpees
Minute 5: Rest
Minute 1: 5 Strict Pull-ups
Minutes 2: 10/8 T2B
Minute 3: 10/8 Calorie Bike (or 100m Run)
Minutes 4: 10 Burpees
Minute 5: Rest