GENERAL PHYSICAL PREPARATION
WARM UP
Complete 20 reps each
Air Squats
Lunges
Push-ups
Hollow Rocks
Air Squats
Lunges
Push-ups
Hollow Rocks
STRENGTH/SKILL
Farmer’s Carry (10 Minutes AHAP)
* with a partner. One partner works at a time.
* Should be as heavy as possible
* Should be as heavy as possible
METABOLIC CONDITIONING
Metcon (No Measure)
EMOM 20:
Minute 1: 15 Barbell Rows (115/75/55)
Minute 2: 15/12 T2B
Minute 3: 10 Alternating Weighted Step-ups (35/25 DBs)
Minute 4: 10 Single Arm Russian Swings each arm (53/35/26) (10 each)
Minute 5: 10 Burpees
*Score = 1 Great thing about your week =)
Minute 1: 15 Barbell Rows (115/75/55)
Minute 2: 15/12 T2B
Minute 3: 10 Alternating Weighted Step-ups (35/25 DBs)
Minute 4: 10 Single Arm Russian Swings each arm (53/35/26) (10 each)
Minute 5: 10 Burpees
*Score = 1 Great thing about your week =)
ACCESSORY
Accumulate:
150 Banded Pull-aparts
100 Banded Hip Flexor Pulls Total
150 Banded Pull-aparts
100 Banded Hip Flexor Pulls Total