GENERAL PHYSICAL PREPARATION
WARM UP
With a partner
10 Wallballs each
10 Hang Muscle Cleans each (empty bar)
10 Bar Facing Burpees each
– Add weight and repeat
METABOLIC CONDITIONING
Metcon (Time)
With a partner for time:
100-80-60-40-20
Wallballs (20/14)
50-40-30-20-10
Front Rack Reverse Lunges (115/75) (75/55)
40-30-20-10-5
Bar Facing Burpees
* 35:00 Cap