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 (5 each arm)

10 x Single DB Floor Press (5 each arm)

17:00-22:00

Explanation and Set-up for next section

22:00-38:00

3) Push/Pull Endurance:

4 Rounds:

20 seconds of Pull-ups

10 seconds rest

20 seconds of Pull-ups

10 seconds rest

20 seconds of Push-ups

10 seconds rest

20 seconds of Push-ups

1:10 rest

*each set go for as big as set as you can unbroken then do what you can for the remaining time

Beginner: Ring Rows, Knees or hands elevated push-ups

Scaled: Jumping/banded pull-ups, Knees or hands elevated push-ups

Rx: as is

38:00-43:00

Explanation and set-up for MetCon

43:00-56:00

4) MetCon:

4 Rounds For Time:

50 x Double Unders

20 x American KB Swings

Beginner: Line hops, 18/8

Scaled: Single Unders, 26/18

Rx: 35/26

56:00-60:00

5) COOL-DOWN