GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Accumulate 20 wall squats
WARM UP
0-10 minutes
3 Rounds
10 Air Squats/Candle Stick to Pistol
10 Single Arm KB S2O (5 each)
METABOLIC CONDITIONING
10-55 minutes
Metcon (No Measure)
AMRAP 40 w. a partner:
20 KB Snatches (53/35)
20 Cals AB
1 TGU ea. arm
20 Goblet Squats (53/35)
1 TGU ea. arm
20 Cals Rower
20 KB Snatches (53/35)
20 Cals AB
1 TGU ea. arm
20 Goblet Squats (53/35)
1 TGU ea. arm
20 Cals Rower