GENERAL PHYSICAL PREPARATION
WARM UP
400m run
then,
2 Rounds:
Butt Kicks
High Knees
Toy Soldiers
High Skips
Carioca
*Use length of gym down and back
METABOLIC CONDITIONING
Micheal (Time)
3 Rounds
Run 800 meters
50 Supermans
50 Sit Ups
* 25 minute cap
METABOLIC CONDITIONING
Metcon (No Measure)
AMRAP 6 completed as a finisher:
1a) DB or KB RDL + Reverse Lunge Combo x 6 ea. Rest 45s.
1b) Side Plank + Elbow Plank x 10s + 10s + 20s. Rest 45s