GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Pull up progressions and practice
WARM UP
0-10 minutes
Max Double Unders in 2 minutes
Then
Max Burpees in 1 minute
METABOLIC CONDITIONING
10-45 minutes
Metcon (No Measure)
EMOM 40
Minute 1: 45s Assault Bike
Minute 2: 45s Row
Minute 3: 12 Burpees
Minute 4: 100 Ft. Bear Crawl
Minute 5: Rest