GENERAL PHYSICAL PREPARATION
WARM UP
20 Air Squats
20 Push Ups
10 Strict Pull Ups
Then
Accumulate 200 double unders or 5 minutes of practice
20 Push Ups
10 Strict Pull Ups
Then
Accumulate 200 double unders or 5 minutes of practice
METABOLIC CONDITIONING
Metcon (No Measure)
5 Rounds, not for time:
10 Goblet Squats
100 Meter Run (as fast as possible)
* Rest 2:00 between sets.
Then
5 Rounds, not for time:
4 TGU, 2 ea side increasing weight each set
Rest as needed between sets.
Then
5 Rounds, not for time:
45s Bike Sprint
* Rest 2:00 between sets