0:00-15:00 General Warm-up
15:00-20:00 Transition to Conditioning
20:00-50:00 Workout
50:00-60:00 Cool-down
1) Warm-up:
5 Rounds
2 Alt. DB Snatch
4 Single DB Lunges
6 Hanging Knee Raises
*build up on the DB weight to what you will use in the workout
2) MetCon:
Partner For Time:
10 Rounds
4 Alt. DB Snatch
6 Toes to Bar
8 Single DB Lunges
*alternate movements with your partner
—2 minutes rest—
10 Rounds
8 Alt. DB Snatch
10 AbMat Sit-ups
12 Single DB Lunges
*alternate movements with your partner
*the goal of the lower reps on the DB movements in the first 10 rounds is to use a heavier DB than you normally do…at some point you have to get used to moving heavier weights
*Pace: Aggressive: 25:00, Solid: 27:00, Limit: 30:00 (these include the rest)
Beginner: 35/20, Lying Straight Leg Raises, 25/15
Scaled: 50/35, Hanging Straight Leg Raises, 35/20
Rx: 70/50, 50/35
4) COOL-DOWN