0:00-10:00

1) GENERAL WARM-UP:

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

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

20 Scissor Kicks

10 Box Step-ups

5 Burpees

17:00-22:00

Explanation and Set-up for next section

22:00-42:00

3) MetCon:

“Inferno”

Partner For Time

4 Rounds:

20 Toes to Bar

20 Burpee Box Jump Overs

3 Rounds:

30 MB Sit-ups

30 Box Jumps

2 Rounds:

40 AbMat Sit-ups

40 Burpees

1 Round:

50 Single DB Devil’s Press

*split reps as needed with partner

*Pace: Aggressive: 25:00, Solid: 27:00, Limit: 30:00

Beginner: 16/12”, 10/8, 25/15

Scaled: 20/16”, 14/10, 35/20

Rx: 24/20”, 20/14, 50/35

Rx+: 30/24”, 20/14, 70/50

55:00-60:00

5) COOL-DOWN