GENERAL PHYSICAL PREPARATION
WARM UP
AMRAP 6:
30 Single-Unders
20 Shoulder Taps
15 Air Squats
10 Alt. Lunge
5 Burpees
30 Single-Unders
20 Shoulder Taps
15 Air Squats
10 Alt. Lunge
5 Burpees
METABOLIC CONDITIONING
Metcon (No Measure)
EMOM 10:
ODD Minutes: 20s Kipping, T2B, or Kipping/Butterfly Pull-up
EVEN Minutes: 20s L-Sit or L-Hold
METABOLIC CONDITIONING
Metcon (No Measure)
Every 5:00 x 4 Sets:
Run 400 Meters
50 Double Unders
25 KBS (53, 35)