GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
2 Sets
5 Goblet Squats
5 Russian Swings
10 Lateral Goblet Squats (total)
5 Full Swings
5 Burpees
METABOLIC CONDITIONING
10-30 minutes
* Metcon first today.
Metcon (No Measure)
2 Rounds
1:30 Max Effort Bike
25 KBS (53, 35)
25 Burpees
Rest 5:00
WEIGHTLIFTING STRENGTH
30-50 minutes
Romanian Deadlift (4 X 8 every 60 seconds)
Barbell Row (4 X 12 every 60 seconds)
ACCESSORY
Banded High to Low Woodchop: 3 x 8 ea.