GENERAL PHYSICAL PREPARATION
WARM UP
400m run
Then,
8 Russian KBS
30 Single Unders
8 American KBS
30 Double Unders or Attempts
8 Goblet Squats
30 Double Unders or Attempts
Then,
8 Russian KBS
30 Single Unders
8 American KBS
30 Double Unders or Attempts
8 Goblet Squats
30 Double Unders or Attempts
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
400m run
30 Double Unders
15 American KBS (53,35)
Rest 1:00
400m run
30 Double Unders
15 American KBS (53,35)
Rest 1:00
*DU Scale= 40s of attempts OR 50 Singles
Metcon (No Measure)
Completed as a finisher
AMRAP 8:
50ft. Bottoms Up KB Carry (light)
6-8 KB Split Squat (ea. leg)
15 Banded Pull Aparts
AMRAP 8:
50ft. Bottoms Up KB Carry (light)
6-8 KB Split Squat (ea. leg)
15 Banded Pull Aparts