GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Wall Squats 2 X 10
WARM UP
0-10 minutes
Row 250m
then
10 DB Lunges in place each (total)
10 Renegade Rows each (total)
10 Alternating Step-ups each (total)
STRENGTH/SKILL
10-25 minutes
* EMOM 10: Odd KB Carry, Even Hollow Hold/Pistols
* EMOM 10: Odd KB Carry, Even Hollow Hold/Pistols
Bottoms Up Kettlebell Carry (5 X 50 feet)
* use heaviest KB you can manage
Hollow Hold and Pistols (20 seconds hold/ 20 seconds pistols)
METABOLIC CONDITIONING
25-55 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 with a partner
20 Renegade Rows (35/25) (25/15)
20 Box Jumps (24/20)
20 DB Alternating Lunges
600 Meter Row
*Split Work however desired.
*Scale DB weight as needed.
*All movements are total reps.