GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Accumulate 10 wall squats
WARM UP
0-10 minutes
1 Round of:
Run 200m
15 Sit-ups
Run 200m
15 Push-ups
Run 200m
15 Air Squats
Run 200m
15 Sit-ups
Run 200m
15 Push-ups
Run 200m
15 Air Squats
METABOLIC CONDITIONING
10-40 minutes
Metcon (Calories)
Teams of 2 in 25:00 complete:
80 DB Step-ups (24/20) (Two, 35/25 Dumbells)
80 Ball Slams (30/20)
Remaining time Max Calories on the Assault Bike
*One person works
Score = total calories on AB
80 DB Step-ups (24/20) (Two, 35/25 Dumbells)
80 Ball Slams (30/20)
Remaining time Max Calories on the Assault Bike
*One person works
Score = total calories on AB
STRENGTH/SKILL
40-60 minutes
* done as a giant set with 30 seconds between each movement
* done as a giant set with 30 seconds between each movement
Bent Over Dumbbell Row (3 X 8 each arm)
Dumbbell Hammer Curls (3 X 8-10)
Hollow Hold (3 X 15-25 seconds)