GENERAL PHYSICAL PREPARATION
WARM UP
AMRAP 8:
15 KBS
15 Air Squats
20 Band Pull-Aparts
10 Push-ups
10 T-Crosses
10 Scorpions
15 KBS
15 Air Squats
20 Band Pull-Aparts
10 Push-ups
10 T-Crosses
10 Scorpions
STRENGTH/SKILL
Speed Close Grip Bench Press (3×3)
*@50% every 60s
*After 3×3 speed, then 3×3 up to a moderate weight. Rest 2:00 between heavy sets.
*After 3×3 speed, then 3×3 up to a moderate weight. Rest 2:00 between heavy sets.
METABOLIC CONDITIONING
Metcon (No Measure)
EMOM 20:
Minute 1: 50 ft. Bottoms-up KB Carry (light)
Minute 2: 15 American KBS (53, 35)
Minute 3: 40 Double Unders
Minute 4: 15 T2B
Minute 5: 15 Ground to Overhead with a plate (45, 25)
Minute 1: 50 ft. Bottoms-up KB Carry (light)
Minute 2: 15 American KBS (53, 35)
Minute 3: 40 Double Unders
Minute 4: 15 T2B
Minute 5: 15 Ground to Overhead with a plate (45, 25)