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 Ring Rows

10 x Frog Jumps

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) ) MetCon:

Hero WOD “Bradley”

10 Rounds For Time:

100m Run

10 x Pull-ups

100m Run

10 x Burpees

*30 seconds rest between rounds

*Pace: Aggressive: 25:00, Solid: 27:00, Limit: 30:00

*pace includes rest in between rounds

Beginner: Ring Rows, Sprawls

Scaled: Jumping/Banded Pull-ups

Rx/Rx+: as is

52:00-60:00

5) COOL-DOWN