GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Accumulate 10 wall squats
WARM UP
0-10 minutes
1-Mile Run (Time)
Max Effort 1-Mile Run
METABOLIC CONDITIONING
10-50 minutes
Metcon (AMRAP – Reps)
5 Rounds of 40s Work/20s Rest:
KBS (53/35) (35/26)
S2O (45/35)(35/25)
Bike
Double Unders
AbMat
*Score = total reps
KBS (53/35) (35/26)
S2O (45/35)(35/25)
Bike
Double Unders
AbMat
*Score = total reps
ACCESSORY
Banded Paloff Press:
3 x 10 ea. Rest 60s.
3 x 10 ea. Rest 60s.