GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
Run 100
10 Air Squats
Run 100
10 Pistols (5 each leg) (scale to rig assisted)
Run 100
STRENGTH/SKILL
Speed Back Squats (5X5)
*@60% every 60s.
*1 ct. pause at bottom of each rep
Seated Box Jump (15 Reps)
*Work up to challenging height
METABOLIC CONDITIONING
Metcon (No Measure)
4 Rounds of:
50 Ft. Front Rack KB Carry
10 Bird Dogs (5 each w. a 2 count on each rep)
5 Barbell Single Leg RDLs (ea. leg)
*Athlete chooses weight
*15:00 CAP