GENERAL PHYSICAL PREPARATION
WARM UP
With a partner:
Row 500 meters
Run 400 Meters
20 Burpees
Run 400 Meters
Row 500 meters
Run 400 Meters
20 Burpees
Run 400 Meters
*One athlete works at a time. Divide work evenly
METABOLIC CONDITIONING
Beastmode (1 Rounds for reps)
EMOM 20:
ODD Minutes: 10 Calorie Row
EVEN Minutes: 10 Burpees
ODD Minutes: 10 Calorie Row
EVEN Minutes: 10 Burpees
METABOLIC CONDITIONING
Metcon (No Measure)
4 Rounds
25 Banded Pull-aparts
25 each Banded Leg Curls
25 Banded Pull-aparts
25 each Banded Leg Curls