GENERAL PHYSICAL PREPARATION
WARM UP
Abmat Pizza x 5:00
*For every drop complete
– 3 Squat Thrusts
– 6 Lunges in place
*For every drop complete
– 3 Squat Thrusts
– 6 Lunges in place
2 Rounds with a light KB:
– 10 Russian KBS
– 10 Ring Rows
– 50 Single Unders
METABOLIC CONDITIONING
Metcon (No Measure)
EMOM 30:
Minute 1: 10 Burpees
Minute 2: 10 KBS (53, 35)
Minute 3: 15/10 Calorie Row
Minute 4: 10 Ring Rows
Minute 5: Run 100 Meters
Minute 6: 60s of Single Unders (active recovery)
Minute 1: 10 Burpees
Minute 2: 10 KBS (53, 35)
Minute 3: 15/10 Calorie Row
Minute 4: 10 Ring Rows
Minute 5: Run 100 Meters
Minute 6: 60s of Single Unders (active recovery)