1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10/8 x Calorie Bike

10 x Double DB Push Press

10 x Ring Rows

3) MetCon:

Partner 20 Rounds For Time:

7/5 x Calorie Bike

7 x Handstand Push-ups

7 x Pull-ups

*alternate full rounds with partner

*another interval based workout for a reason…a little bit longer steady state MetCons during the week so these interval workouts compliment those so they have well rounded conditioning

*once again, push hard on your rounds and be a good partner…work to rest should be close to 1:1 if everyone chooses the appropriate level for them, good education to work on choosing your intensity level, remember that levels are specific to each movement, if you have to scale one thing that doesn’t mean you have to scale everything

*Pace: Aggressive: 21:00, Solid: 23:00, Limit: 26:00

Beginner: 6/4 cals, Double DB Push Press, Ring Rows

Scaled: Double DB Push Press, Jumping/Banded Pull-ups

Rx: as is

Rx+: Deficit HSPU @4/2”, Chest to bar