GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
6 minutes
10 Beat Swings
10 Band Pull Aparts
10 KB Goblet Squats
STRENGTH/SKILL
10-30 minutes
Farmer and Waiter’s Carry (4 X 50 meters)
* Light kettlebell above, heavy kettlebell at side. Kettlebell at side should be challenging.
* Switch arms at turn around
* Switch arms at turn around
Ring Supported (3 X 20 seconds)
METABOLIC CONDITIONING
35-50 minutes
Metcon (Time)
30-20-10
Kettlebell Swings (53/35)
Wall Balls (20/14)
Toes to Bar