GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds :20 Work/:10 Rest
1) Single Unders
2) Mt. Climbers
3) DU or Attempts
4) KB Figure 8’s
then,
Foam Roll lats, thoracic spine, and hamstrings
1) Single Unders
2) Mt. Climbers
3) DU or Attempts
4) KB Figure 8’s
then,
Foam Roll lats, thoracic spine, and hamstrings
METABOLIC CONDITIONING
Metcon (Time)
For time:
100 DU
50 Push-ups
50 Abmat Sit-ups
Rest 60s
75 DU
50 Goblet Lunges (53,35)
50 SDHP (53,35)
Rest 60s
50 DU
50 Pull-ups
50 Hollow Rocks
*22:00 CAP
100 DU
50 Push-ups
50 Abmat Sit-ups
Rest 60s
75 DU
50 Goblet Lunges (53,35)
50 SDHP (53,35)
Rest 60s
50 DU
50 Pull-ups
50 Hollow Rocks
*22:00 CAP
Metcon (No Measure)
Completed as a finisher:
3×10-15 reps each of:
Lateral Raise+Front Raise+Cuban Press
*60s rest
3×10-15 reps each of:
Lateral Raise+Front Raise+Cuban Press
*60s rest