GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 Minutes
6 Turkish Get Ups (3 each side)
8 Single Arm Push Press (4 each side)
STRENGTH/SKILL
10-30 Minutes
Push Press (1RM)
* 15 minutes to work up.
METABOLIC CONDITIONING
30-50 Minutes
Metcon (Time)
5 Rounds
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
ACCESSORY
50-100 Banded Pushdowns
50-100 Banded Pull-Aparts