GENERAL PHYSICAL PREPARATION
WARM UP
Abmat Pizza Game (2 burpee penalty for drops)
+
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
METABOLIC CONDITIONING
Metcon (No Measure)
Skill EMOM 10:
ODD Minutes: 1 TGU each side
EVEN Minutes: T2B Cycling
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 28:
400 Meter Run
30 Double Unders
20 Russian KBS (70, 53)
10 Burpees

*Rest 60s after each completed round