GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Softball or Lax Ball to Glute 30s each side.
WARM UP
0-10 minutes
With a partner:
400 meter medball run
20 Wallballs
400 meter medball run
20 Medball Cleans
400 meter run (no medball)
METABOLIC CONDITIONING
Metcon (Time)
With a partner:
3 Rounds of:
20 Burpee Box Jumps (24, 20)
30 Pull-ups
Then
1 Mile Farmer Carry (70/53)
*45:00 Cap