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:

10 MB Slams

10 MB Lunges

17:00-22:00

Explanation and Set-up for next section

22:00-53:00

3) MetCon:

*Sit-ups: all four people synchronized at the top when touching toes, if you get there early you must weight until everyone has touched their toes before you begin the next rep, touch hands above head with shoulder blades on the ground

*Burpees: 3 people working, one resting, switch whenever you want, chest and thighs to the ground, synchronize at the bottom, if you get there early you must weight until everyone has got chest to ground before coming up, full hip extension at the top

*Wall Balls: 2 people working, 2 resting, switch whenever you want, must hit full depth at the same time, good leg drive to get momentum into the ball, hit your height

Teams of 4

As Many Rounds and Reps as Possible in 31 minutes:

20 Synchronized AbMat Sit-ups (all 4)

30 Synchronized Burpees (3 people)

40 Synchronized Wall Balls (2 people)

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

*communicate and have fun!

*steady pace on the sit-ups, would recommend switching a person in every 5 burpees and have a rotation you stick with, would recommend switching both people very 10 reps on the wall balls

Beginner: 10/8

Scaled: 14/10

Rx/Rx+: 20/14

53:00-60:00

5) COOL-DOWN