0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

20sec Hang from Rig

10 DB Goblet Squats

10 Single DB Curl to Press (5 each arm)

17:00-22:00

Explanation and Set-up for next section

22:00-50:00

3) MetCon:

Partner For Time:

—Buy-in—

200m DB/KB Carry (carry however)

*one partner carries DB, one carries KB, both carrying at the same time

—then—

3 Rounds:

20 Single DB Devil’s Press

40 Russian KB Swings

40 Wall Balls

40 Pull-ups

*split reps as needed

—Cash-out—

200m DB/KB Carry (carry however)

*one partner carries DB, one carries KB, both carrying at the same time (carry opposite implement of first carry)

Pace: Aggressive: 22:00, Solid: 25:00, Limit: 28:00

Beginner: 25/15, 26/18, 10/8, Ring Rows

Scaled: 35/20, 35/26, 14/10, Jumping/Banded Pull-ups

Rx: 50/35, 53/35, 20/14

Rx+: 70/50, 70/53, 30/20

50:00-60:00

5) COOL-DOWN