GENERAL PHYSICAL PREPARATION
WARM UP
With a light KB perform:

10 Single arm KBS (5 ea. arm)
1 TGU ea. side
5 Goblet Squats
5 Reverse Lunges ea. leg
1 TGU
5 KB Windmills ea. side
5 KB Push Press ea. side
1 TGU

METABOLIC CONDITIONING
Metcon (Time)
5RFT:
21 DU
15KBS (53/35)
9 Renegade Rows (Athlete’s choice)

*15:00 Cap

METABOLIC CONDITIONING
Metcon (No Measure)
Completed as a finisher:

Bottoms-Up KB Carry 3x50ft
*Rest :60-:90

Single Arm KB RDL 3×8-10
*Rest :60-:90

Farmer’s Carry 3x100m AHAP
*Rest :60-:90