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 Single DB Bent Over Rows

10 x Single DB Floor Press

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Push/Pull Strength Endurance:

2 Rounds

20 seconds of max reps/10 seconds of rest x 4 on Pull-ups (2 minutes)

20 seconds of max reps/10 seconds of rest x 4 on Push-ups (2 minutes)

—1 minute rest between rounds—

*scale to jumping/banded pull-ups/ring rows and knee or hands elevated push-ups as needed

34:00-40:00

Explanation and set-up for MetCon

40:00-56:00

4) MetCon:

0:00-8:00

3 Rounds For Time: (6 min cap)

10 x Front Squats

30 x Double Unders

8:00-16:00

3 Rounds For Time: (6 min cap)

10 x Overhead Squats

20 x Lateral Bar Hops

*Pace: Aggressive: 4:00, Solid: 5:00, Limit: 6:00

Beginner: 65/45, Line or Plate Hops, 45/35 or PVC, Line or Plate Hops

Scaled: 75/55, Single Unders, 65/45

Rx: 95/65, 75/55

56:00-60:00

5) COOL-DOWN