GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
10 Pull Ups or 5 Muscle Ups (Bar or Ring)
10 Goblet Squats
10 KBS
10 KB Lateral Squats
METABOLIC CONDITIONING
Metcon (Time)
For Total Time
Run 800 Meters
40 Russian KBS (70/53/35)
15 Strict Pull-ups
Rest 2:00
Run 800 Meters
35 Russian KBS
10 Strict Pull-ups
Rest 2:00
Run 800 Meters
25 Rusian KBS
5 Strict Pull-ups
* 30:00 Cap