GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Arrive 15 minutes before class and work on rowing technique
WARM UP
0-10 minutes
3 Rounds
5 Handstand Push Ups/5 Slow Pike Push Ups
10 V Ups
5 Pull Ups
STRENGTH/SKILL
10-30 minutes
Strict Pull Up (4 X 8-10)
Bottoms Up Kettlebell Carry (4 X 40 feet)
METABOLIC CONDITIONING
30-50 Minutes
Metcon (Time)
Team of 2
100-50-40-30-20-10
Row
AbMat SIt Up
* divide work as desired between teammates.
* 20 minute cap