GENERAL PHYSICAL PREPARATION
WARM UP
10-8-6-4
Wallballs
S20H (Add weight each set)
Jump Squats
*This is done at slow pace to prepare for metcon and get equipment ready to go.
Wallballs
S20H (Add weight each set)
Jump Squats
*This is done at slow pace to prepare for metcon and get equipment ready to go.
STRENGTH/SKILL
Close Grip Bench Press (5 X 5)
* rest 2 minutes
* 1 second pause on chest
* 1 second pause on chest
METABOLIC CONDITIONING
Metcon (Time)
50 Wallballs (20/14/10)
25 S20H (135/95/65)
50 Jump Squats
25 Wallballs
15 S2OH
25 Jump Squats
20:00 Cap
25 S20H (135/95/65)
50 Jump Squats
25 Wallballs
15 S2OH
25 Jump Squats
20:00 Cap
ACCESSORY
Accumulate:
150 Banded Pull-aparts
150 Banded Pushdowns
150 Banded Pull-aparts
150 Banded Pushdowns