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 Barbell Curls

10 x Barbell Floor Press

20 x Lateral Hops over Barbell

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) ) MetCon:

Hero WOD “Scooter”

Partner As Many Rounds and Reps as Possible in 30 minutes:

30 x Double Unders

15 x Pull-ups

15 x Push-ups

100m Run

*alternate full rounds with your partner

*in the full version of this workout there is a 5-minute time frame at the end to find a max partner deadlift, this has been removed for class purposes

*very important to pick the appropriate level for each person so that work to rest ratio is as close to 1:1 as possible

*Pace: Aggressive: 16 Rounds, Solid: 14 Rounds, Limit: 10 Rounds

Beginner: Line or Plate Hops, Barbell Bent Over Rows, Knees or hands elevated push-ups

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

Rx: as is

Rx+: Chest to bar pull-ups

52:00-60:00

5) COOL-DOWN