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

5 Burpees

10 Good Mornings @empty barbell

10 Thrusters @empty barbell

10 Ring Rows

*muscles for all movements should be warm and ready, just give time to practice the movements in the workout

17:00-22:00

Explanation and Set-up for next section

22:00-55:00

3) MetCon:

*repeat from 11/25/22

Teams of 3

For Time:

20 rounds each:

1 Rope Climb

3 Thrusters

5 Burpees

7 Kettlebell Swings

*Everything in a waterfall format. Partner A starts the workout, Partner B cannot move on until Partner A completes the exercise, Partner C cannot move on until Partner B completes the exercise

*technically can be done as a partner as well if you have an uneven number

*Pace: Aggressive: 35:00, Solid: 38:00, Limit: 42:00

Beginner: 3 Barbell Bent Over Rows in place of rope climbs, 75/55

Scaled: 3 Barbell Bent Over Rows in place of rope climbs, 95/65, 35/26

Rx: 115/75, 53/35

Rx+: Legless, 135/95, 70/53

55:00-60:00

5) COOL-DOWN