GENERAL PHYSICAL PREPARATION
WARM UP
Tabata 8 intervals :20/:10
Single-unders
then,
2 rounds:
10 PVC PT
10 Around the World
5 Strict Press
5 Push Press
5 Push Jerks
METABOLIC CONDITIONING
Metcon (Weight)
EMOM 10:
ODD Minutes: 1 Strict Press, 2 Push Press, 3 Push Jerks @75-80% of Strict press
EVEN Minutes: 40 Double Unders or 30s of Work
METABOLIC CONDITIONING
Metcon (No Measure)
AMRAP 20 w/ partner:
20/15 cal bike
50 ft. Single arm OH KB Carry
15 Push-ups
*One athlete completes a full round at a time.