GENERAL PHYSICAL PREPARATION
WARM UP
“MUSICAL MEDBALLS!”
STRENGTH/SKILL
Max Distance Farmers Carry  (Max Distance )
*Max Distance in 5:00
Max Distance Front Rack Carry  (Max Distance )
*Max Distance in 5:00
METABOLIC CONDITIONING
Metcon (AMRAP – Reps)
3 Rounds of
In 5:00 Window:
Row 500 Meters
Remaining time Max Rounds of:
20 DB Renegade Rows
10 Ball Slams
Rest 2:00

*Score = Highest Score