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 Arm DB Bent Over Rows

10 Single Arm DB Push Press

10 Single DB Overhead Lunges

17:00-22:00

Explanation and Set-up for next section

22:00-55:00

3) MetCon:

Hero WOD “Loredo”

6 Rounds For Time:

24 Air Squats

24 Push-ups

24 Lunges

400m Run

*Pace: Aggressive: 28:00, Solid: 31:00, Limit: 35:00

Beginner: Knees or hands elevated push-ups, 12 reps of each 200m run

Scaled: Knees or hands elevated push-ups, 18 reps of each 300m run

Rx: As is

Rx+: As is

55:00-60:00

5) COOL-DOWN