GENERAL PHYSICAL PREPARATION
WARM UP
“Rowling” w/ partner x 10:00

*Resting athlete completes:
20 Single Unders
:20 Elbow Plank

METABOLIC CONDITIONING
Metcon (No Measure)
AMRAP 20 w. a partner:

90s Max Calories Assault Bike

*AMRAP of:
30 Double Unders
15 Slamballs (30, 20)

*One athlete rides AB while their partner completes AMRAP of double unders/slamball. Once 90s is up athletes rotate. .
METABOLIC CONDITIONING
Metcon (No Measure)
3 Rounds:

30 Hip Flexor Pulls (15 ea.)
50 Banded Hamstring Curls