GENERAL PHYSICAL PREPARATION
WARM UP
Metcon Set-up + Complete 7-10 reps of each:
Box jump w. step down
Jumping Pull-ups
KBS
Walking Lunges
T2B or Knee Lifts
Push Press (empty bar)
Supermans
Wallballs
Burpees
Double Unders (x 30)
Box jump w. step down
Jumping Pull-ups
KBS
Walking Lunges
T2B or Knee Lifts
Push Press (empty bar)
Supermans
Wallballs
Burpees
Double Unders (x 30)
METABOLIC CONDITIONING
Filthy Fifty-ish (Time)
With a partner for time:
75 Box Jumps (24/20)
75 Pull-ups
75 KBS
75 Alt. Lunges
75 T2B
75 DB Push Press (#35/25)
75 Abmat Sit-ups
75 Wallballs (#20/14)
75 Burpees
75 DU
*35:00 cap