GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
20 Air Squats
20 Pistols/Progressions
20 Pistols/Progressions
WARM UP
0-10 minutes
20 Calories Max Effort Bike
10 Manmakers
10 Manmakers
STRENGTH/SKILL
10-30 minutes
* pick Strength/Skill work from Monday or Wednesday you didn’t do
* pick Strength/Skill work from Monday or Wednesday you didn’t do
METABOLIC CONDITIONING
30-55 minutes
Metcon (No Measure)
3 Rounds of 1:00 work/30 rest
Bike
Rowing
Renegade Rows
Sit-ups
DB Snatches
ACCESSORY
Accumulate 50 Hollow Rocks