WARM UP
5 Minutes coaches choice General/Dynamic
PART I.
Body Weight Training
a. 60:30 x 3 Rounds:
- push-ups
- alt. banded chops
- trx/ring rows
- KGSU
REST 2:00 after A is complete
b. 40:20 x 3 Rounds:
- air squats
- med ball SL raise + pull-over + crunch
- alt. rev. bw lunges
- med ball Russian twists
REST 2:00
PART II.
METCON
c. 30:15 x 3 Rounds:
- box jumps
- rower/bike sprint
- med ball slams
- singles
REST 2:00
d. 20:10 x 3 Rounds:
- high knees in place
- wall – ball
- burpees
- mountain climbers