GENERAL PHYSICAL PREPARATION
WARM UP
Foam Roll Lats x 10 Passes each
Then 3 Rounds of:
7 BB Rows
7 Push Press
20 Banded Pushdowns
20 Banded Pull-aparts
STRENGTH/SKILL
Bench Press (1RM)
*Progressively build sets from 5-3-3-2-1-1-1
*Rest 2:00-3:00
*Beginners 7×4 adding weight as form permits
*Rest 2:00-3:00
*Beginners 7×4 adding weight as form permits
METABOLIC CONDITIONING
Bulletproof (Time)
For time:
75/50 Push-ups
50 T2B
40 Alternating Pistols
30 S20H (155, 105)
15 Bar Muscle-ups
75/50 Push-ups
50 T2B
40 Alternating Pistols
30 S20H (155, 105)
15 Bar Muscle-ups
16:00 Cap
*Scale for bar MU: Ring, parallette, or box dips.