Prep Course Graduates
Strength:
- Deadlift
Conditioning:
a) 4 minutes, as many rounds as possible:
- 6 Box Jumps (30/24)
- 6 Kettlebell Swings (70/53, Solidarity Standard)
b) Planks: 2x Center/Left/Right @ one minute each- if you know you can make the whole minute add weight, or if you make it through first round unbroken, add weight second)
c) 4 minutes, as many rounds as possible:
- 20 Double Unders
- 5 Wall Ball (20/14)
*transitions between a/b/c are relaxed and not timed, rest should be about as long as it takes athletes to put away/get out new gear and coach to review next phase