GENERAL PHYSICAL PREPARATION
WARM UP
AMRAP 10
Row 250
10 KB Windmills (5 each side)
METABOLIC CONDITIONING
Metcon (Time)
4 Rounds
Run 400
30 Air Squats or 18 Pistols
20 AbMat Sit Ups
50 Double Unders
Rest 2 minutes
Metcon (No Measure)
Accumulate Volume in 8 minutes
Banded Alphabets (both sides)
DB Reverse Lunge + RDL X 6 each (1+1)
Banded Pressdowns X 15
Banded Alphabets (both sides)
DB Reverse Lunge + RDL X 6 each (1+1)
Banded Pressdowns X 15