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

10/8 Calorie Row

10 Single KB Hang Cleans

10 Box Step-ups (with or without KB, up to you)

10 Ring Rows

*rowers and boxes are out, most movements have been reviewed, go over the rest then give them time to warm up the movements

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) MetCon:

*Row: would only recommend switching once with partner

*KB Hang Cleans: solid KB swing position, but pull the KB vertically with a rotation to the shoulder like you are zipping up your jacket, switch hands whenever you want

*Box Jump Overs: would recommended 2 or 5 reps back and forth with partner

*Rope Climbs: one rep back and forth

Partner AMRAP 30:

40/32 Calorie Row

30 Single KB Hang Cleans

20 Box Jump Overs

10 Rope Climbs

*Pace: Aggressive: 5 Rounds, Solid: 4 Rounds, Limit: 3 Rounds

Beginner: 30/24 Calories, 26/18, 16/12”, 10 Sprawl to MB Slam

Scaled: 35/26, 20/16”, 20 Sprawl to MB Slams

Rx: 53/35, 24/20”

Rx+ 70/53, 30/24”

52:00-60:00

5) COOL-DOWN