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 Single DB RDLs

10 Plate Bus Drivers

10 KB Swings

100m Jog

17:00-22:00

Explanation and Set-up for next section

22:00-50:00

3) MetCon:

Partner Every 4 minutes for 28 minutes:

10 Deadlift @275/185

200m Shuttle Run (25m zones)

30 Plate Ground to Overhead @45/25

Max Partner Plate Sit-ups with time remaining

*split reps as needed on deadlift, shuttles and ground to overhead

*sit-up, pass/hand plate to partner

*score is total reps for all 7 rounds: deadlifts + shuttle (20 reps) + Plate G2OH + Plate Sit-ups

*Pace: Aggressive: 630 total reps, Solid: 560 total reps, Limit: 500 total reps

Beginner: 185/125, 15/10

Scaled: 225/155, 25/15

Rx: 275/185, 35/25

Rx+: 315/225, 45/35

50:00-60:00

5) COOL-DOWN