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

20 x Hollow Flutter Kicks

10 x KB Swings

8 x Up Downs

17:00-22:00

Explanation and Set-up for next section

22:00-60:00

3) MetCon:

Hero WOD “Hansen”

5 Rounds For Time

30 x Russian KB Swings

30 x Burpees

30 x GHDSU

Pace: Aggressive: 30:00, Solid: 34:00, Limit: 38:00

*individual paces

Beginner: Partner and split reps as needed, 26/18, Up Downs, Sit-ups, 4 rounds

Scaled: Partner and split reps as needed, 35/26, KB Sit-ups

Rx/Rx+: as is (KB Sit-ups if needed in place of GHD)

60:00

5) COOL-DOWN