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 Side Lunges

10 Double Curls

17:00-25:00

Explanation and Set-up for next section

25:00-51:00

3) MetCon:

Partner 4 Rounds For Time:

50 Pull-ups

50 Single DB Overhead Lunges

*Every 3 minutes starting at 0:00 complete 20/16 Row or Bike

*split reps/cals as needed with partner

*Pace: Aggressive: 30:00, Solid: 33:00, Limit: 36:00

Beginner: Ring Rows, 25/15

Scaled: Jumping/banded Pull-ups, 35/20

Rx: 50/35

Rx+: 70/50

51:00-60:00

5) COOL-DOWN