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

100m jog

10 x Ring Rows

10 x Push-ups

10 x Lunges

17:00-22:00

Explanation and Set-up for next section

22:00-57:00

4) MetCon:

Hero WOD “Schmalls”

For Time:

800m Run

—then—

2 Rounds

50 x Burpees

40 x Pull-ups

30 x Alt. Pistols

20 x American KB Swings

10 x Handstand Push-ups

—then—

800m Run

*Pace: Aggressive: 29:00, Solid: 32:00, Limit: 35:00

Beginner: Partner and split reps as needed, 400m run, 1 round, 400m run

Scaled: Partner and split reps as needed and/or Jumping/banded, Single KB Lunges, 35/26, Single KB Push Press each arm

Rx/Rx+: 70/53

57:00-60:00

5) COOL-DOWN