GENERAL PHYSICAL PREPARATION
WARM UP
AMRAP 6:
5 Burpees
10 Air Squats
15 Abmat Sit-ups
20 Shoulder Taps
5 Burpees
10 Air Squats
15 Abmat Sit-ups
20 Shoulder Taps
METABOLIC CONDITIONING
Metcon (No Measure)
Tabata, 8 intervals of 20 work/10 rest.
1) Mountain Climbers (2 count)
Rest 1:00
2) Alternating Step-ups w. weight
Rest 1:00
3) Push-ups
Rest 1:00
4) Double Unders or Attempts
Rest 1:00
5) Squat Thrusts + Air Squat Combo
Complete all intervals before moving to next exercise
METABOLIC CONDITIONING
Metcon (No Measure)
3 Rounds Completed as a Finisher:
1a) Single Leg RDLs w. two KBs x 6-8 ea. Rest 30s.
1b) DB Lateral Raises x 12-15. Rest 30s.
1c) Banded Alphabets x 1 set each side. Rest 30s
1a) Single Leg RDLs w. two KBs x 6-8 ea. Rest 30s.
1b) DB Lateral Raises x 12-15. Rest 30s.
1c) Banded Alphabets x 1 set each side. Rest 30s