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 Russian KB Swings

10 Hanging Knee Raises

5 Burpees

17:00-27:00

Explanation and Set-up for next section

27:00-47:00

3) MetCon:

Hero WOD “Marston”

As Many Rounds and Reps as Possible in 20 minutes:

1 Deadlift

10 Toes to Bar

15 Bar Facing Burpees

*Pace: Aggressive: 9 Rounds, Solid: 8 Rounds, Limit: 6 Rounds

Beginner: Moderate to Heavy weight for them (around 80% of deadlift 1rm), Lying Straight Leg Raises, 10 Up Downs

Scaled: Heavy weight for them (around 80% of deadlift 1rm), Hanging Straight Leg Raises, Burpees

Rx/Rx+: 405/285

47:00-60:00

5) COOL-DOWN