GENERAL PHYSICAL PREPARATION
WARM UP
Abmat Pizza Game x 5:00
*Drop=5 Air Squats, 5 Abmat Sit-ups, 20 Mt. Climbers
Then foam roll: IT Bands, Lats, Thoracic Spine
*Drop=5 Air Squats, 5 Abmat Sit-ups, 20 Mt. Climbers
Then foam roll: IT Bands, Lats, Thoracic Spine
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 w/ partner:
500m Row
100m Farmer Carry
500m Row
20 Goblet Squats
*1 person works at a time
500m Row
100m Farmer Carry
500m Row
20 Goblet Squats
*1 person works at a time
Metcon (No Measure)
FINISHER
AMRAP 6:
10 Deadbugs
20 Banded Leg Curls
30s Side Plank (15s ea. side)
AMRAP 6:
10 Deadbugs
20 Banded Leg Curls
30s Side Plank (15s ea. side)