GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
1 Round (empty barbell)
5 Strict Presses
5 Push Presses
10 Bent Over Row
10 Hang Muscle Cleans
10 Squat Thrusts
* 10 Wall Slides between each exercise
WEIGHTLIFTING STRENGTH
10-35 minutes
Weighted Chin Up (5 X 5)
* add weight each set, or perform at bodyweight.
* partner assisted chin up if you are unable to use bodyweight
* 60 seconds rest between sets
* partner assisted chin up if you are unable to use bodyweight
* 60 seconds rest between sets
Weighted Push Up (4 X 6-8)
* use vest or plate balanced across your back
* 60 seconds rest between sets
* 60 seconds rest between sets
METABOLIC CONDITIONING
35-55 minutes
Metcon (No Measure)
4 Rounds :30/:30
Wallballs (20, 14)
Box Jumps (24, 20)
Burpees
Ball Slams (30/20)
ACCESSORY
50-100 Banded Pull-aparts
BB Tricep Extensions: 2 x 12-15. Rest 60s between each