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 Ring Rows

10 Squat Jumps

10 KB RDLs

17:00-22:00

Explanation and Set-up for next section

22:00-42:00

3) MetCon:

Hero WOD “TK”

As Many Rounds and Reps as Possible in 20 minutes:

8 Chest to Bar Pull-ups

8 Box Jumps

12 KB Swings

*Pace: Aggressive: 12 Rounds, Solid: 10 Rounds, Limit: 8 Rounds

*it just says KB swings so that is most likely American Swings

*Rx+ is the actual programmed version of this

*find the hardest level of a pull-up you can do, as time goes on 8 should be extremely difficult to do unbroken

*challenge yourself on the box height

Beginner: Ring Rows, 16/12”, 26/18

Scaled: chin over bar/banded/jumping pull-ups, 20/16”, 35/26

Rx: 24/20”, 53/35

Rx+: Strict, 36/30”, 70/53 (actual version)

55:00-60:00

5) COOL-DOWN