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

3 x Pull-ups

5 x Push-ups

7 x Sit-ups

9 x Air Squats

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon: “Partner Barbara”

5 Rounds:

20 x Pull-ups

30 x Push-ups

40 x Sit-ups

50 x Air Squats

—1 minute rest—

*split reps as needed with partner

Scaled: Jumping Pull-ups

Rx: as is

Rx+: Rx level as Individual

50:00-55:00

Clean-up/Scores on the board

55:00-60:00

Foam roll and stretch