GENERAL PHYSICAL PREPARATION
WARM UP
With your partner,
Row 500 Meters
20 Walking Lunges
20 Hollow Rocks
60s Bear Crawl or HS Walk
Row 500 Meters
20 Walking Lunges
20 Hollow Rocks
60s Bear Crawl or HS Walk
METABOLIC CONDITIONING
Metcon (Time)
For time with a partner:
100-80-60-40-20
Calorie Row
Walking Lunges (BW)
Hollow Rocks
100-80-60-40-20
Calorie Row
Walking Lunges (BW)
Hollow Rocks
*Complete 50 ft. Foot Bear Crawl or 50 ft. Handstand Walk after each completed round.
*35:00 CAP
*Sub for row = 1 Mile, 800m, 600m, 400m, 200m Run
OR
75-55-45-35-25 Cals on Bike
*One person works at a time. Split work evenly.
OR
75-55-45-35-25 Cals on Bike
*One person works at a time. Split work evenly.