GENERAL PHYSICAL PREPARATION
WARM UP
100 Single Unders
Then w/ light DBs:
20 Renegade Rows (total)
5 Burpee Pull-ups or 5 Burpees
10 DB Push Press
50 Ft. DB OH Carry
5 Burpee Pull-ups or 5 Burpees
Then,
2:00 of Double Unders or Attempts
Then w/ light DBs:
20 Renegade Rows (total)
5 Burpee Pull-ups or 5 Burpees
10 DB Push Press
50 Ft. DB OH Carry
5 Burpee Pull-ups or 5 Burpees
Then,
2:00 of Double Unders or Attempts
STRENGTH/SKILL
Push Press (1RM)
*Rest 2:00
*Beginner: 5 x 5 adding weight if form permits
*Beginner: 5 x 5 adding weight if form permits
METABOLIC CONDITIONING
Metcon (Time)
Every 4:00 x 4 sets:
7 Burpee Pull-ups
20 DB Renegade Rows (total)
30 Double Unders
Single Arm OH KB Carry x 50 Ft.
7 Burpee Pull-ups
20 DB Renegade Rows (total)
30 Double Unders
Single Arm OH KB Carry x 50 Ft.
*Score = fastest split
*Athlete Choice of DB Weights for Renegade Rows