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 Wall Balls

3 Negative Pull-ups

17:00-22:00

Explanation and Set-up for next section

22:00-48:00

3) MetCon:

“You’re Welcome”

For Time:

1 mile Run

50 Thrusters

50 Pull-ups

800m Run

25 Thrusters

25 Pull-ups

400m Run

*Pace: Aggressive: 22:00, Solid: 24:00 Limit: 26:00

Beginner: 800m, 45/35, Ring Rows, 400m, 200m

Scaled: 75/55, Jumping/Banded Pull-ups

Rx: 95/65

Rx+: 115/75, Chest to Bar

48:00-60:00

5) COOL-DOWN