GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
0-8 Minutes
10 Candlestick Rolls
* roll to pistol 5 each leg if able
10 AIr Squats
5 Handstand Push Ups
STRENGTH/SKILL
10-30 Minutes
* Superset. 60 seconds between each exercise
* Superset. 60 seconds between each exercise
Double KB Front Rack Step Up (3 X 6 each leg)
Deadbug (3 X 10)
METABOLIC CONDITIONING
30-50 minutes
5 Rounds
Row 500 meters
12 Burpee Pull-ups
* 2 minute rest between rounds
Row 500 meters
12 Burpee Pull-ups
* 2 minute rest between rounds
ACCESSORY
* accumulate 3 minutes in the bottom of a goblet squat