GENERAL PHYSICAL PREPARATION
WARM UP
Run 400 Meters
Then complete:
20 Walking Lunges
20 Sit-ups
20 Air Squats
20 Scorpions
Then Run 200 meters
METABOLIC CONDITIONING
Metcon (No Measure)
EMOM 10:
ODD Minutes: 20s Kipping, T2B, or Butterfly Pull-ups
EVEN Minutes: 20s L-Sit, L-Hold, HS Walking
METABOLIC CONDITIONING
Metcon (Time)
“Mono WOD”
Every 4:00 x 5 Sets:
Run 400 Meters Shuttle Style
(100 meter intervals)
*Score = slowest Split