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: 3 rounds with empty barbell

10 x Back Squats

10 x Barbell Bent Over Rows

10 x Barbell Strict Press

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

4) MetCon: "Scrooge"

Partner For Time:

4 Rounds:

5 x Back Squat

10 x Double KB Rows

15/10 x Push-ups

*alternate full rounds with partner

--then--

40/30 x Calorie Bike (35 for mixed pairs)

*split cals with partner however you want

--then--

4 Rounds:

5 x Back Squat

10 x Double KB Rows

15/10 x Push-ups

*alternate full rounds with partner

--then--

40/30 x Calorie Bike (35 for mixed pairs)

*split cals with partner however you want

--then--

4 Rounds:

5 x Back Squat

10 x Double KB Rows

15/10 x Push-ups

*alternate full rounds with partner

--then--

40/30 x Calorie Bike (35 for mixed pairs)

*split cals with partner however you want

Scaled: 185/125, 35/20 (35/26), knee or hands elevated push-ups

Rx: 225/155, 53/35

Rx+ 275/185, 70/53, hand release push-ups

50:00-55:00

Clean up/scores on board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order