GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
10 Push Ups
10 Sit Ups
Then bike 2 minutes max calories
Air Bike 2 Minutes Max Calories (Calories)
2 minutes max calories on air bike
METABOLIC CONDITIONING
Metcon (No Measure)
Every 7:00 x 3 sets
Run 800
75 Double Unders
50 Abmat Sit ups
STRENGTH/SKILL
Alternating DB Curls (5 X 10 each)
* rest 1 minute between
Banded Pushdown (5 X 20)
* rest 1 minute