GENERAL PHYSICAL PREPARATION
WARM UP
Alternating Tabata:
8 Intervals :20/:10
1a) Air Squats
1b) Single Unders
8 Intervals :20/:10
1a) Elbow Plank
1b) PVC OHS
METABOLIC CONDITIONING
Metcon (No Measure)
EOMOM 10:
Odd: 3-5 Strict Pull-Ups
Even: 5-8 HSPU or :20 Handstand Hold
METABOLIC CONDITIONING
Metcon (AMRAP – Rounds)
With a partner and a running clock:
0:00-6:00 AMRAP:
10 Box Jumps (24, 20)
10 Wallballs (20, 14)
8:00-14:00 AMRAP:
10 Front Rack Reverse Lunges (75, 55) (Total)
10 Power Snatch (75, 55)
16:00-22:00 AMRAP:
10 Box Jumps w(24, 20)
10 Wallballs (20, 14)
*One athlete completes a full round at a time for all three workouts.