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 x Push Press

10 x Snatch Grip Bent Over Rows

17:00-22:00

Explanation and Set-up for next section

22:00-36:00

3) Skill: Handstand Push-ups

Alternating Every Minute on the Minute for 14 minutes (7 sets):

10 x Single KB Bottoms Up Press (5 each arm)

10 x Snatch Grip Bent Over Rows

36:00-45:00

Explanation and set-up for MetCon

45:00-55:00

4) MetCon:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

15/12 x Calorie Row

15 x Box Jumps

*Pace: Aggressive: 40/30 seconds, Solid: 45/35 seconds , Limit: 50/40 seconds

*start people at different movements if needed

Beginner: 10/8 cal row, 10 box jumps and /or 16/12”

Scaled: 12/10 cal row, 12 box jumps and/or 20/16”

Rx/Rx+: as is

55:00-60:00

5) COOL-DOWN