GENERAL PHYSICAL PREPARATION
WARM UP
Abmat Pizza Game
*For every drop complete:
3 Burpees
21 Single Unders
METABOLIC CONDITIONING
Metcon (No Measure)
10 Rounds of:
Single Arm Farmer Carry x 50 feet each (70, 53)
30s Hard Effort Row or Bike
Rest 60s.
Single Arm Farmer Carry x 50 feet each (70, 53)
30s Hard Effort Row or Bike
Rest 60s.
Score = what you ate for breakfast!
Metcon (No Measure)
As a finisher 3 Sets of:
20 Banded Lat Pulldowns
15 DB Front Raises
10 KB Hammer Curls
20 Banded Lat Pulldowns
15 DB Front Raises
10 KB Hammer Curls
Rest 10s between movements/60s after all 3.