GENERAL PHYSICAL PREPARATION
WARM UP
Funnel Tag! x 6:00
then,
10 Pass thru’s
10 Around the Worlds
10 Air Squats
10 Alt. Lunge
10 Push-ups
STRENGTH/SKILL
Oly Skill Work
*15:00
*Pick 1 movement and work on refining technique
*Pick 1 movement and work on refining technique
METABOLIC CONDITIONING
Metcon (Time)
5 RFT:
10 Goblet Squats (53, 35)
10 T2B
10 Wallballs (20, 14)
10 Calorie Bike
10 Goblet Squats (53, 35)
10 T2B
10 Wallballs (20, 14)
10 Calorie Bike
*20:00 cap
*Can sub 200m run or 250m row for bike