0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

Walkouts x 5 (walk hands out, push-ups, walk hands back to feet)

Quad Stretch x 20 seconds each side

Hamstring Stretch x 20 seconds each side

—then—

2 Rounds:

20 x Line Hops

10 x Bird Dogs

10:00-17:00

2) Specific Warm-up

3 Rounds

10 x Ring Rows

10 x Frog Jumps

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) MetCon:

10 Rounds For Time:

100m Run

10 x Pull-ups

100m Run

10 x Burpees

*30 seconds rest between rounds

*Pace: Aggressive: 25:00, Solid: 27:00, Limit: 30:00

*pace includes rest in between rounds

Beginner: Ring Rows, Sprawls

Scaled: Jumping/Banded Pull-ups

Rx: as is

52:00-60:00

5) COOL-DOWN