GENERAL PHYSICAL PREPARATION
WARM UP
0-10 MINUTES
8 Minutes
KB Goblet Squat: 10 (go heavy)
Cossiak Stretch (weighted with KB)
30 Seconds Ring Unsupported Position, or 15 PVC Pass Throughs
WEIGHTLIFTING STRENGTH
10-35 MINUTES
Back Squat (5 x 10 Heavy as Possible)
* USE A SPOTTER FOR EVERY REP
METABOLIC CONDITIONING
35-50 MINUTES
5 Rounds (10 Minute Cap)
Double Under: 75
Dips: 10
Pistol: 10 (5 each leg)