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

10 Lunges

10 KB Upright Rows

20 Lateral Hops over KB

17:00-22:00

Explanation and set-up for MetCon

22:00-55:00

4) MetCon:

Dirty 30: “Kettlepulls”

30 Rounds For Time:

4 KB Goblet Lunges

4 Burpees over KB

2 Strict Pull-ups

Pace: Aggressive: 27:00, Solid: 30:00, Limit: 33:00

Beginner: 26/18, Up Downs, 4 Ring Rows

Scaled: 35/26, Chest to Bar

Rx: 53/35

Rx+: 70/53, 1 Bar MU

55:00-60:00

5) COOL-DOWN