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

10 x Good Mornings @empty barbell

10 x Push Press @empty barbell

10 x Bent Over Rows @empty barbell

15:00-20:00

Explanation and Set-up for next section

20:00-46:00

3) MetCon:

Partner As Many Rounds and Reps as Possible in 26 minutes:

60 x Deadlift

60 x Wall Balls

60 x Calorie Row

60 x Handstand Push-ups

Scaled: 185/125, 14/10, modified HSPU with 10-45# plate under AbMat or Double DB Push Press

Rx/Rx+: 225/155, 20/14

46:00-52:00

Clean-up/Scores on the board

52:00-60:00

Foam roll and stretch