GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pull Up Progressions
WARM UP
0-15 minutes
3 Rounds
10 PVC Passthroughs
10 push ups
5 Wall Walks
Then
5 minutes to warm up to PSN weight
METABOLIC CONDITIONING
15-50 minutes
Metcon (Time)
Run 1 Mile
50 Overhead Squats (75/55) (55/35)
Run 1 Mile
50 Power Snatches (75/55) (55/35)
Run 1 Mile
* 35 minute cap
50 Overhead Squats (75/55) (55/35)
Run 1 Mile
50 Power Snatches (75/55) (55/35)
Run 1 Mile
* 35 minute cap