GENERAL PHYSICAL PREPARATION
WARM UP
w. partner:
200m Run
21 Wallballs
15 KBS
9 Burpee Pull-ups
200m Run
200m Run
21 Wallballs
15 KBS
9 Burpee Pull-ups
200m Run
METABOLIC CONDITIONING
Metcon (AMRAP – Reps)
EMOM 28 w. partner:
1) Max Wallballs (20,14)
2) 100m Run
3) Max KBS (53,35)
4) Max Burpee Pull-ups
1) Max Wallballs (20,14)
2) 100m Run
3) Max KBS (53,35)
4) Max Burpee Pull-ups
*Burpee pull-up scale=regular burpees