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 KB RDLs

10 Squat Jumps

10 Hanging Knee Raises

17:00-22:00

Explanation and Set-up for next section

22:00-48:00

3) MetCon:

Partner For Time:

100 Russian KB Swings

Partner 1: 50 Toes to Bar

Partner 2: 50 Box Jumps

100 Russian KB Swings

Partner 2: 50 Toes to Bar

Partner 1: 50 Box Jumps

100 Russian KB Swings

*split swings as needed, one person working/one person resting during toes to bar and box jumps

*Pace: Aggressive: 20:00, Solid: 22:00 Limit: 24:00

Beginner: 26/18, 16/12”

Scaled: 35/26, 20/16”

Rx: 53/35, 24/20”

Rx+: 70/53, 24/20”

48:00-60:00

5) COOL-DOWN