GENERAL PHYSICAL PREPARATION
WARM UP
“Musical Medballs”
*Athletes who are “out” perform AMRAP 5 push-ups, 10 air squats, 15 sit-ups while music is playing
METABOLIC CONDITIONING
Metcon (Calories)
AMRAP 4:
Calories Assault Bike
Rest 1:00
Calories Assault Bike
Rest 1:00
AMRAP 4:
Max 100 Meter Farmer Carries (AHAP)
Rest 1:00
AMRAP 4:
Max Turkish Get-ups (athlete choice of weight)
Rest 1:00
AMRAP 4:
8 Max Ball Slams
8 Deadlift (95, 65)
METABOLIC CONDITIONING
Metcon (No Measure)
3 Rounds completed as a finisher:
50 Banded Leg Curls
30 Banded Hip Flexor Pulls
30 Russian Twists