GENERAL PHYSICAL PREPARATION
WARM UP
3 Rounds
50 Double Unders/100 Singles or 90 sec attempts
20 Alternating Lunges
10 Push Ups
METABOLIC CONDITIONING
Metcon (No Measure)
AMRAP 10:
Run 100 Meters or 20s Bike Sprint
10 DB Renegade Rows each arm
30 Double Unders
Run 100 Meters or 20s Bike Sprint
10 DB Renegade Rows each arm
30 Double Unders
Rest 2:00
AMRAP 10:
Run 100 Meters or 20s Bike Sprint
10 Hand Release Push-ups
30 Double Unders
STRENGTH/SKILL
Metcon (No Measure)
AMRAP 8 as a finisher at a slow pace:
1a) Single Leg KB RDLs x 8 ea. (heavy) Rest 45s
1b) Banded Pushdowns x 12-15 (heavy band). Rest 45s.
1c) Hollow Rock + Hold x 10 + 20s. Rest 45s