0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

100m jog

6 Hang Squat Cleans

8 Barbell Good Mornings

10 Barbell Bent Over Rows

12 Lateral Hops over bar

*empty barbell

15:00-20:00

Explanation and Set-up for next section

20:00-55:00

3) MetCon:

“Independence Day Team Throwdown”

Team of 3 For Time:

800m DB Burden Run

*two people together, one person resting, switch every 200m (this means each person would do 600m of the 800m)

—then—

7 Rds:

4 Synchronized Front Squats (all three people)

17 Pull-ups

76 Double Unders

*split pull-ups and double unders as needed, one person working, two people resting

—then—

800m run

*two people together, one person resting, switch every 200m (this means each person would do 600m of the 800m)

*burden run to represent being under British rule, July 4th 1776 are the rounds and reps, run with no DB to represent freedom from British rule

*Pace: Aggressive: 28:00 , Solid: 30:00 , Limit: 35:00

Beginner: 25/15, DB/KB Goblet Squats, Line Hops, Ring Rows

Scaled: 35/20, 95/65, Single Unders, Chin over bar/Jumping/Banded Pull-ups

Rx: 50/35, 135/95

55:00-60:00

5) COOL-DOWN