GENERAL PHYSICAL PREPARATION
WARM UP
ROWLING! x 8-10:00

*While 1 athlete rests they foam roll oruse  lax ball on 1-2 trigger points in:
– Quads
– IT Bands
– Lats
– Thoracic Spine

STRENGTH/SKILL
Metcon (No Measure)
EMOM 6:
ODD Minutes: 20s Handstand Hold
EVEN Minutes: 10 Pistols (total)
METABOLIC CONDITIONING
Metcon (Calories)
AMRAP 20 w/ a partner:
60s Row or Bike for Max Calories

*1 Athlete rows 60s max cals while their partner rest for 60s.

Then,

AMRAP 4 w/ same partner:
Turkish Get-ups (53, 35)

*1 Athlete completes a rep on each side then alternates.

*Score = total calories
Metcon (No Measure)
3 Rounds of:

30 Banded Pull-aparts
15 Banded Pulldowns
10s Side plank on each side