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 Double DB Curls

20 x Shoulder Taps

30 seconds x Wall Sit

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) MetCon:

Girl WOD “Barbara”

5 Rounds For Time

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 minutes Rest

*Pace: 40 minute cap

Beginner: Partner and split reps as needed, Ring Rows, Knees or hands elevated push-ups, 4 rounds

Scaled: Partner and split reps as needed and/or Jumping/banded pull-ups, knees or hands elevated push-ups, 4 rounds

Rx: as is

Rx+: Vest for 3 Rounds, no vest for last two

52:00-60:00

5) COOL-DOWN