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

10/8 Cal Row or Bike

100m Jog

10 Goblet Squats

17:00-22:00

Explanation and Set-up for next section

22:00-58:00

3) MetCon:

Teams of 3 For Time:

—Buy-in—

1 mile run

2,000m Row

*on person running, one person rowing, one person resting, switch whenever you want

—then—

120 Synchronized Russian KB Swings (2 people working, one resting, switch whenever you want)

120 Synchronized Single KB Lunges (2 people working, one resting, switch whenever you want)

—Cash-out—

100 Calorie Bike (one person working, two resting, switch whenever you want)

*Pace: Aggressive: 30:00, Solid: 33:00, Limit: 36:00

Beginner: 1,000m Run, 1,500m Row, Not synchronized (one working, two resting), 26/18, 25/15, 80 cals

Scaled: 35/26, 35/20

Rx: 53/35, 50/35

Rx+: 70/53, 70/50

58:00-65:00

5) COOL-DOWN