General Physical Preparation
WARM UP
Tabata #1:
1a) Double Unders
1b) Squat Thrusts
1a) Double Unders
1b) Squat Thrusts
Tabata #2:
1a) Supermans
1b) Hollow Hold
METABOLIC CONDITIONING
Metcon (Distance)
EMOM 30:
Minute 1: 10 Burpees
Minute 2: 45s Row for meters
Minute 3: 45s Bike for calories
Minute 4: 45s Handstand Walk or 20s Handstand Hold
Minute 5: 45s Max Double Unders
Minute 1: 10 Burpees
Minute 2: 45s Row for meters
Minute 3: 45s Bike for calories
Minute 4: 45s Handstand Walk or 20s Handstand Hold
Minute 5: 45s Max Double Unders
*Score = total meters completed on rower