GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Sets
Pec Stretch Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
Pec Stretch Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
WARM UP
0-10 minutes
15 4 count Flutter Kicks
25 Hollow Rocks
25 Empty Barbell Thrusters
25 Hollow Rocks
25 Empty Barbell Thrusters
ENDURANCE
10-25 minutes
1-Mile Run (Time)
Max Effort 1-Mile Run
METABOLIC CONDITIONING
25-50 minutes
Metcon (Time)
75 Double Unders
30 BB Rows (95/65)(65/35)
15 Hollow Rocks
30 BB Rows (95/65)(65/35)
15 Hollow Rocks
Rest 1:00
50 Double Unders
20 BB Rows
15 Hollow Rocks
Rest 1:00
25 Double Unders
10 BB Rows
15 Hollow Rocks
* 15:00 Cap
ACCESSORY
Lateral Raises: 2 x 20 (light)