GENERAL PHYSICAL PREPARATION
WARM UP
Alternating Tabata (:20/:10) for 4 sets
Hollow Rocks
Air Squats
Hollow Rocks
Air Squats
then
10 Front Rack Reverse Lunges
15 BB Rows (5 pronated grip/5 supinated grip/5 wide grip
20 Russian Twists with a plate
STRENGTH/SKILL
Metcon (No Measure)
Skill EMOM 8:
ODD Minutes: Handstand Hold x 10-20s
EVEN Minutes: 30s of Double Unders
ODD Minutes: Handstand Hold x 10-20s
EVEN Minutes: 30s of Double Unders
METABOLIC CONDITIONING
Metcon (No Measure)
5 Rounds of 45s work/15s Rest:
1a) Barbell Rows, Alternate Grips (95/65/45)
1b) Barbell Front Rack Reverse Lunges (95/65/45)
1c) Russian Twists w. a plate (25/15/10)
1d) Farmer Carry (70, 53) (100 ft. increments)
1e) Single arm DB Push Press (split work on both sides)
1a) Barbell Rows, Alternate Grips (95/65/45)
1b) Barbell Front Rack Reverse Lunges (95/65/45)
1c) Russian Twists w. a plate (25/15/10)
1d) Farmer Carry (70, 53) (100 ft. increments)
1e) Single arm DB Push Press (split work on both sides)