GENERAL PHYSICAL PREPARATION
WARM UP
400m Run
then w/ light KB complete:
8 Single Arm KBS (ea. side)
8 Single Arm KB Push Press (ea. side)
8 Goblet Squats
8 Goblet Reverse Lunges (alternating, total)
8 Yoga Push-ups
8 KBS
8 American Swings
*Rest 20s between each movement.
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP 21:
15 Russian Swings (70, 53)
30 Double Unders
Run 400 Meters
15 Russian Swings (70, 53)
30 Double Unders
Run 400 Meters
METABOLIC CONDITIONING
Metcon (No Measure)
3 Rounds completed as a finisher:
1a) Single Leg KB RDLs x 6-8 ea.
1b) 1-Arm KB Row w. rotation x 6-8 ea.
1c) Partner Specials x 20s Max Reps.
*Rest :30 after each movement