GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 Minutes
Double Unders: 30
KBS: 20
Single Arm KB Push Press: 5 each arm
WEIGHTLIFTING STRENGTH
10-30 minutes
Speed Pull Sumo Deadlift (10 X 3)
* 60 seconds between each set
METABOLIC CONDITIONING
30-50 minutes
Metcon (No Measure)
20 Minutes with a Partner
30 Burpees
Run 400
20 Hang Power Snatches (115, 75)
Run 400
10 Bar Muscle-ups