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

10/8 x Calorie Row

10 x Thrusters @empty barbell of PVC

17:00-22:00

Explanation and Set-up for next section

22:00-48:00

3) ) MetCon:

Partner For Time:

--Buy-in--

100 x Air Squats

--then--

4 Rounds:

50 x Wall Balls

50/40 x Calorie Row

*split reps as needed

—Cash-out—

100 x Air Squats

*Pace: Aggressive: 22:00, Solid: 25:00, Limit: 28:00

Beginner: 10/8

Scaled: 14/10

Rx: 20/14

Rx+: 30/20

48:00-60:00

5) COOL-DOWN