GENERAL PHYSICAL PREPARATION
WARM UP
2 Minutes Max Strict Pull Ups
Rest 1 minute
2 Minutes Max Push Ups
Rest 1 Minute
2 Minutes Max AbMat Sit Ups
Rest 1 minute
2 Minutes Max Push Ups
Rest 1 Minute
2 Minutes Max AbMat Sit Ups
METABOLIC CONDITIONING
Metcon (Time)
Run 800
30 KBS (53/35/26)
30 Alternating Bodyweight Lunges
3 Rope Climbs
Rest 3:00
Run 600 meters
20 KBS
20 Lunges
2 Rope Climbs
Rest 3:00
Run 400 Meters
10 KBS
10 Walking Lunges
1 Rope Climb
* substitute 10 ring rows or 10/7/5 strict pull ups for Rope Climbs
* 27:00 Cap
30 KBS (53/35/26)
30 Alternating Bodyweight Lunges
3 Rope Climbs
Rest 3:00
Run 600 meters
20 KBS
20 Lunges
2 Rope Climbs
Rest 3:00
Run 400 Meters
10 KBS
10 Walking Lunges
1 Rope Climb
* substitute 10 ring rows or 10/7/5 strict pull ups for Rope Climbs
* 27:00 Cap