GENERAL PHYSICAL PREPARATION
WARM UP
400m run or 500m row then complete:
20 X-Band Walks each direction
20 Banded Goodmornings
20 Walking Lunges
20 Banded Goodmornings
20 X-Band Walks
STRENGTH/SKILL
Wide Stance Box Squat (8×3)
*w/ chains @50% every 60s.
METABOLIC CONDITIONING
Pull X 2 (Time)
For time:
30-20-10
Calories on Rower/Bike
21-15-9
Deadlifts (225/155) (155/105)
* can substitute bike or run (400/300/200)
* 10 minute cap
30-20-10
Calories on Rower/Bike
21-15-9
Deadlifts (225/155) (155/105)
* can substitute bike or run (400/300/200)
* 10 minute cap