GENERAL PHYSICAL PREPARATION
WARM UP
0-10 Minutes
1 Round
100m Shuttle Sprint
10 Hollow Rocks
100m Shuttle Sprint
10 Air Squats
100m Shuttle Sprint
10 Ring Rows
100m Shuttle
10 Russian Swings
10 Hollow Rocks
100m Shuttle Sprint
10 Air Squats
100m Shuttle Sprint
10 Ring Rows
100m Shuttle
10 Russian Swings
STRENGTH/SKILL
10-20 Minutes
Air Bike 2 Minutes Max Calories (Calories)
2 minutes max calories on air bike
METABOLIC CONDITIONING
20-55 Minutes
Metcon (AMRAP – Rounds and Reps)
35 Minutes
Run 200 meters
10 KBS (53/35))
Run 200 meters
10 T2B
Rest 90s after complete rd.