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

3 Kip Swings + 3 Pull-ups

20sec Handstand Hold

10 Band Pull Aparts

15:00-20:00

Explanation and Set-up for next section

20:00-35:00

3) Skillz: Pull-ups and Handstand Walks

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

20sec Pull-ups

20sec Handstand Walks

12 Single DB Reverse Flys (6 each arm)

*using time to limit the volume of reps for those who can do the movement, will build on this as the cycle moves forward

*building reps for those who can do the movement, building strength for those who cannot yet

*reverse flys for shoulder health

Beginner: 12 Barbell Bent Over Rows, Inchworms

Scaled: Chin over bar hold (jump up and hold), Wall Walks

Rx+: Chest to Bar

35:00-43:00

Explanation and set-up for MetCon

43:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

100m KB Carry

14 Burpees over KB

18 Toes to Bar

*Pace: Aggressive: 4 + 100m Carry, Solid: 4 Rounds, Limit: 3 + 100m Carry

*carry the KB however you want, steady pace on the burpees, big sets on T2B…use the carry as active recovery

Beginner: 26/18, 10 Sprawls, 10 Lying Straight Leg Raises

Scaled: 35/26, Burpees NOT over KB, Hanging Knee Raises

Rx: 53/35

Rx+: 70/53

55:00-60:00

5) COOL-DOWN