GENERAL PHYSICAL PREPARATION
WARM UP
AMRAP 8:
10 KBS
10 Alt. Lunges
20s Sprint on rower or bike
30 DU
40 Single Unders
10 KBS
10 Alt. Lunges
20s Sprint on rower or bike
30 DU
40 Single Unders
then,
Foam Roll x20s:
Hamstrings
IT Bands
Lats
Calves
METABOLIC CONDITIONING
Tabata Something Else (AMRAP – Reps)
8 intervals of 20s work/10s rest
1) KBS (53/35)
2) Alt. DB Lunge (35/25)
3) Assault Bike or Row
4) Abmat Sit-ups
5) Double Unders
6) Mountain Climbers
1) KBS (53/35)
2) Alt. DB Lunge (35/25)
3) Assault Bike or Row
4) Abmat Sit-ups
5) Double Unders
6) Mountain Climbers
Score=total reps
*Complete all 8 intervals of 1 movement before moving on to next
*60s rest between movements
*60s rest between movements