GENERAL PHYSICAL PREPARATION
WARM UP
4 Rounds :20/:10
Double Unders
Squat Thrusts
Supermans
Hollow Hold
Double Unders
Squat Thrusts
Supermans
Hollow Hold
METABOLIC CONDITIONING
Metcon (No Measure)
EOMOM 8
5 Strict Pull Ups (add weight)
5 Ring Dips or :30 second static hold
Metcon (No Measure)
EMOM 30:
Minute 1: 10 Burpees
Minute 2: 10 Box Jumps (24/20)
Minute 3: 10/8 Calorie Bike
Minute 4: 10 Ball Slams
Minute 5: 10-30s Handstand Hold
Minute 6: DB Push Press
Minute 1: 10 Burpees
Minute 2: 10 Box Jumps (24/20)
Minute 3: 10/8 Calorie Bike
Minute 4: 10 Ball Slams
Minute 5: 10-30s Handstand Hold
Minute 6: DB Push Press