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

100m Jog

10 Single Arm DB Bent Over Rows (5 each arm)

10 DB Goblet Squats

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) MetCon:

Partner 5 Rounds For Time:

200m Single DB Goblet Carry

40 Single DB Renegade Rows

40 Wall Balls

*split distance/reps as needed

Pace: Aggressive: 25:00, Solid: 28:00, Limit: 30:00

Beginner: 25/15, 10/8

Scaled: 35/20, 14/10

Rx: 50/35, 20/14

Rx+: 70/50, 25/20

52:00-60:00

5) COOL-DOWN