GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
2 Rounds
20 PVC Passthroughs
10 Empty Barbell Strict Press
20 PVC Passthroughs
10 Empty Barbell Strict Press
then
Pull Up/Muscle Up Progressions and Practice
WARM UP
0-10 minutes
3 Rounds
30 Double Unders
10 Jump Squats
10 Back Squats
* add weight each round
* double under practice for 30 seconds
STRENGTH/SKILL
10-35 minutes
Wide Stance Box Squat (8 X 3 @50-55%)
* 60 seconds rest
Seated Box Jump (25 jumps)
* 60 seconds rest
METABOLIC CONDITIONING
35-50 minutes
Lifeboat (Time)
21 Front Squats (135/95) (95/65)
21 Bar Facing Burpees
21 Bar Facing Burpees
15 Power Cleans
15 Bar Facing Burpees
9 Thrusters
9 Bar Facing Burpees
ACCESSORY
50 Banded Hip Flexor Pulls each leg