GENERAL PHYSICAL PREPARATION
WARM UP
BP Dynamic Warmup
“Dynamic Warm-Up”
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Toy Soldiers
Carioca
Jumping Jack Shuffle
90 Degree Hip Rotation
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
In a 10 minutes Window:
40 Calorie Bike, Row or 800 meter Run
40 Calorie Bike, Row or 800 meter Run
Remaining time AMRAP:
15 Ball Slams (30, 20)
10 Alternating Weighted Step-ups (35, 25)
5 Strict Pull-ups
Rest 2:00 + Repeat
Score=lowest AMRAP score
Metcon (No Measure)
Completed as a finisher:
AMRAP 6:
50 Foot Bottoms-up KB Carry each (light)
50m Single Arm Farmer Carry (heavy)