GENERAL PHYSICAL PREPARATION
WARM UP
5 Strict Pull Ups
5 Push Ups (3 count pause at bottom)
5 Push Ups (3 count pause at bottom)
STRENGTH/SKILL
Metcon (No Measure)
EMOM 12:
Minute 1: 10 RDLs (Heavy)
Minute 2: 1 TGU each arm
Minute 3: 10 BB Rows (Heavy)
Minute 1: 10 RDLs (Heavy)
Minute 2: 1 TGU each arm
Minute 3: 10 BB Rows (Heavy)
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 17:
30 Double Unders
15 Abmat Sit-ups
10 Front Squats (105/65/35)
5 Push Press
30 Double Unders
15 Abmat Sit-ups
10 Front Squats (105/65/35)
5 Push Press
ACCESSORY
Banded Leg Curls: 3 x 30-40 ea. Rest 30s.
Banded Rotations: 3 x 20-25 ea. Rest 30s.
Banded Rotations: 3 x 20-25 ea. Rest 30s.