GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
Run 400 meters
8 Burpess
Run 200 meters
8 Push-ups
Run 100 meters
10 Air Squats
Run 400 meters
8 Burpess
Run 200 meters
8 Push-ups
Run 100 meters
10 Air Squats
Run 400 meters
METABOLIC CONDITIONING
10-50 minutes
Metcon (No Measure)
EMOM 40
Minute 1: 45s Bike
Minute 2: 45s Row
Minute 3: 12 Burpees
Minute 4: 45s Mountain Climbers
Minute 5: Rest
Minute 1: 45s Bike
Minute 2: 45s Row
Minute 3: 12 Burpees
Minute 4: 45s Mountain Climbers
Minute 5: Rest