GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
5 Handstand Push Ups
10 Candlestick Roll or Candlestick Roll into a Pistol
15 PVC OHS
STRENGTH/SKILL
10-30 minutes
Double KB Front Rack Carry (4 X 100 feet)
* 60 seconds rest between
Strict Pull Up (4 x Max Reps)
* 60 second rest
* Dead hang
* Dead hang
METABOLIC CONDITIONING
30-50 Minutes
Metcon (No Measure)
15 Minutes
10 Deadlift @ 70 (175/125)
50 Double Unders
10 Ball Slams (30/20)