GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8-6-4-2
Squat Thrust
Push up
Squat Jump
Jumping Jack
Squat Thrust
Push up
Squat Jump
Jumping Jack
STRENGTH/SKILL
10-30 minutes
Wide Stance Box Squat (7 X 3)
* @60% with bands
* every 60 seconds
* every 60 seconds
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Reps)
AMRAP 17
40 Burpess
30 Power Snatch (35/55)
30 Burpess
30 Power Snatch
20 Burpess
30 Power Snatch
10 Burpees