0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 2 rounds:

5 x Burpees

10/8 x cal ski/row/AAB

20 x Mountain Climbers

30 sec plank

15:00-20:00

Explanation and Set-up for next section

20:00-56:00

3) MetCon: “Fill it up again”

Partner

For Time:

20 rounds:

1 x Rope Climb (Rx+ Legless, Scaled Rope Pull x 2)

3 x Thrusters @115/75 (Rx+ 135/95, Scaled less than or equal to 96/65)

5 x Lateral Bar Burpees

7 x Kettlebell Swings @53/35 (Rx+ 70/53, Scaled 35/26)

*Everything in a waterfall format. Partner A starts the workout, Partner B cannot move on until Partner A completes the exercise, Partner C cannot move on until Partner B completes the exercise

56:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order