GENERAL PHYSICAL PREPARATION
WARM UP
400m run
then,
8 Box Jumps
8 Pull-ups
8 KBS
8 Alt. Lunges
8 T2B
8 Abmat Sit-ups
8 Wallballs
8 Burpees
METABOLIC CONDITIONING
Metcon (Time)
“Filthy Fifty-ish”
With a partner for time:
75 Box Jumps (24/20)
75 Pull-ups
75 KBS
75 Alt. Lunges
75 T2B
75 DB Push Press (#35/25)
75 Abmat Sit-ups
75 Wallballs (#20/14)
75 Burpees
75 DU
*35:00 cap