GENERAL PHYSICAL PREPARATION
WARM UP
Run 200 Meters then
30 Double or Single Unders
20 Walking Lunges
15 Sit-ups
10 Push-up
15 Hollow Rocks
20 Walking Lunges
30 Double or Single Unders
200 Meter Run
30 Double or Single Unders
20 Walking Lunges
15 Sit-ups
10 Push-up
15 Hollow Rocks
20 Walking Lunges
30 Double or Single Unders
200 Meter Run
METABOLIC CONDITIONING
Metcon (No Measure)
EMOM 10:
ODD MINUTES: 10-20s of Static Hold
Choices: L-Sit, Hollow-hold, Handstand Hold, L-Hold, Free-standing HS Hold
EVEN MINUTES: 30s of 1 Gymnastics Skill
Choices: Kipping, Kipping or Butterfly Pull-ups, Ring or Bar Muscle-ups, or Pistols
METABOLIC CONDITIONING
Metcon (AMRAP – Reps)
In a 5:00 Window:
Run 400 Meters
Remaining time AMRAP: Wallballs (20, 14)
Rest 2:00
In a 5:00 Window
Run 400 Meters
Remaining time AMRAP: TGU (53, 35)
Rest 2:00
In a 5:00 Window
Run 400 Meters
Remaining time AMRAP: Wallballs (20, 14)Score = Total Wallballs Completed.
Run 400 Meters
Remaining time AMRAP: Wallballs (20, 14)
Rest 2:00
In a 5:00 Window
Run 400 Meters
Remaining time AMRAP: TGU (53, 35)
Rest 2:00
In a 5:00 Window
Run 400 Meters
Remaining time AMRAP: Wallballs (20, 14)Score = Total Wallballs Completed.