GENERAL PHYSICAL PREPARATION
WARM UP
BP Upper Body Warm-Up
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Thoracic Rotations each
Then,
Banded Lat Stretch
Banded Front Rack Stretch
:30 each
STRENGTH/SKILL
Bent Over Row (4×6)
*Rest 60s.
Roll Back Tricep Extensions (4×10)
*Rest 60s.
METABOLIC CONDITIONING
Metcon (Time)
4RFT:
15 DB Thrusters (35/25)
7 Strict Pull-ups
-Rest 1:00-

*12:00 CAP