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

10/8 x Calorie Row

10 x Single KB RDLs

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) MetCon:

Partner For Time:

100 x Deadlift

2,000m Row

200 x AbMat Sit-ups

1,600m Run

*split reps/calories/meters as needed

*Pace: Aggressive: 24:00, Solid: 27:00, Limit: 30:00

*have some do row and some run after deadlift if needed because of class size, if they rowed first then run after sit-ups, if they ran first then row after sit-ups

Beginner: 95/65, 80 deadlift 1,500m Row, 150 Sit-ups, 1,000m Run

Scaled: 135/95

Rx: 185/125

Rx+: 225/155

52:00-60:00

5) COOL-DOWN