GENERAL PHYSICAL PREPARATION
WARM UP
Row 500
2 Rounds
20 Push ups
10 Mountain Climbers
10 Push Ups
STRENGTH/SKILL
* giant set. 30 seconds between each
Bottoms Up Kettlebell Carry (Length of Gym)
* as heavy as possible
DB/KB Split Squat (3 X 8 each leg)
Abs with Plate Switch (30 seconds max effort)
METABOLIC CONDITIONING
Metcon (Time)
400-400-300-300-200
Run
25-20-15-10-5
Burpees
Rest 2:00 after each completed round
25:00 Cap
Run
25-20-15-10-5
Burpees
Rest 2:00 after each completed round
25:00 Cap