GENERAL PHYSICAL PREPARATION
WARM UP
5 minute rest between each
Air Bike 2 Minutes Max Calories (Calories)
Row 2 Minute Max Calories (Calories)
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
2 Rope Climbs
20 Deadlifts (155/105)
40 Box Jumps (24/20)
60 Wallballs (20/14)