GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
20 Jumping Jacks
10 Push-ups
20 Sit-ups
10 Jump Squats
20 Lunges
20 Jumping Jacks
10 Push-ups
20 Sit-ups
10 Jump Squats
20 Lunges
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 26:
Run 400 Meters
12 Burpees
12 T2B
12 Box Jumps (24/20)
Run 400 Meters
12 Burpees
12 T2B
12 Box Jumps (24/20)
STRENGTH/SKILL
Kettlebell Swing (Russian) (3 X 15 AHAP)
* AHAP= as heavy as possible
Lateral Raises (3 X 15)