GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
10 Strict Pull Ups, switch grip each round (add weight)
10 Push Ups (Regular, diamond, regular)
STRENGTH/SKILL
Bench Press (9 X 3)
* @60% with 1 count pause
* every 60 seconds
* change grip every set (close, medium, wide)
* every 60 seconds
* change grip every set (close, medium, wide)
KB/DB Row (3 X 12 each)
* every 60 seconds
METABOLIC CONDITIONING
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
* 12 minute cap