GENERAL PHYSICAL PREPARATION
WARM UP
With a partner complete:
30 Partner Wallballs
30 Partner Chest passes
30 Medball Cleans
30 Hollow Rocks
8 TGU (2 ea arm for each athlete)
*One person works
Then foam roll:
– Quads
– Hamstrings
– Calves
– Lats
30 Partner Wallballs
30 Partner Chest passes
30 Medball Cleans
30 Hollow Rocks
8 TGU (2 ea arm for each athlete)
*One person works
Then foam roll:
– Quads
– Hamstrings
– Calves
– Lats
STRENGTH/SKILL
Muscle-ups (6×1-2)
*Ring or Bar
*Scale = 3 Ring MU transition + 5 Push-ups
*Scale = 3 Ring MU transition + 5 Push-ups
METABOLIC CONDITIONING
Metcon (AMRAP – Reps)
3 Rounds of:
1:00 Strict Pull-ups
1:00 Hollow Rocks
1:00 Single Unders
1:00 Wallballs (20, 14)
1:00 TGUs (alternate arms)
1:00 Rest
1:00 Strict Pull-ups
1:00 Hollow Rocks
1:00 Single Unders
1:00 Wallballs (20, 14)
1:00 TGUs (alternate arms)
1:00 Rest
*Score = total reps