GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
2 Sets
10 Band Pull-Aparts
10 Band Pressdowns
10 Wallballs
10 Strict Press (Empty Barbell 1st set; 75/45 2nd)
30s DU Attempts or 30 Double Unders
STRENGTH/SKILL
10-35 Minutes
Strict Press (1RM)
* 12 minutes to work up to a 1RM
Bent Over Row (3 X 10-12)
* rest 60 seconds between sets
METABOLIC CONDITIONING
35-50 Minutes
Metcon (Time)
3 Rounds
25 Wall Balls
50 Double Unders
25 Shoulder to Overhead @50% (65/45)
* 12 Minute Cap
ACCESSORY
50-100 push ups. As fast as possible