GENERAL PHYSICAL PREPARATION
WARM UP
Run 400 Meters then,
20 Walking Lunges
20s Elbow Plank
20 Jumping Jack
Run 200 Meters
20 Walking Lunges
20s Elbow Plank
20 Jumping Jack
Run 200 Meters
METABOLIC CONDITIONING
Metcon (Time)
4 Rounds of:
Run 400 Meters
Rest 30s
Run 200 Meters
Rest 2:00
Run 400 Meters
Rest 30s
Run 200 Meters
Rest 2:00
Scale for run: 60s/30s bike
Metcon (No Measure)
4 Rounds, rest as needed:
25 Banded Pull-aparts
25 each Banded Leg Curls
25 Banded Pull-aparts
25 each Banded Leg Curls