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 Single Arm KB Swings

10 Single Arm KB Push Press

10 Lateral Hops over KB

17:00-22:00

Explanation and Set-up for next section

22:00-46:00

3) MetCon:

Partner For Reps:

Alternating Every 4 minutes for 24 minutes (3 sets each):

400m Run Together + Max Single KB Hang Clean & Jerks with remaining time

400m Run Together + Max Box Jump Overs with remaining time

*Pace: Aggressive: 180 total reps, Solid: 150 total reps, Limit: 120 total reps

Beginner: Run is split 26/18, 16/12”

Scaled: 35/26, 20/16”

Rx: 53/35, 24/20”

Rx+: 70/53, Box Clear Overs @24/20”

46:00-60:00

5) COOL-DOWN