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 Barbell Bent Over Rows

10 Barbell Strict Press

10 Barbell Back Squats

10 Lateral Hops over Barbell

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-48:00

3) MetCon:

Partner For Time:

100 Back Squats

100 Wall Balls

100 Air Squats

*50 Double Unders every time you break

or switch partners

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

*Split reps as needed. Push for big sets on the front squats, wall balls and air squats or you will be doing a $hit ton of double unders :)

*on back squat for those who have no issue cleaning the weight and transitioning to their back go from the ground, for new people or who are limited with their clean and transition take it from the rack as needed

Beginner: 75/55, 10/8, Line Hops

Scaled: 115/75, 14/10, 100 Single Unders

Rx: 135/95, 20/14

Rx+ 155/105, 30/20

48:00-60:00

5) COOL-DOWN