GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
With a partner
400m medball run
10 Medball tosses moving laterally
20 Partner Wallballs
10 medball chest passes
400m medball run
STRENGTH/SKILL
10-35 minutes
BB Front Rack Reverse Lunge ( 4 X 6-8)
KB/DB Row (4 X 10-12 each arm)
Side Plank (4 x 20 seconds each side)
METABOLIC CONDITIONING
35-50 minutes
Metcon (AMRAP – Reps)
EMOM 14 minutes
Even: 30 seconds max burpee
Odd: 30 seconds max calorie effort bike
ACCESSORY
accumulate 50 barbell curls