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 Ring Rows

10 Push-ups

10 Lunges

17:00-22:00

Explanation and Set-up for next section

22:00-48:00

3) MetCon:

Tribute WOD “Joe Loftis”

AMRAP 26:

6 Burpees

11 Double DB Bicep Curls

12 Double DB Lunges

13 Double DB Bench Press

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

*can be done with KB’s also…if you need to change to single DB because of class size you can I just always list it exactly what it is when it is a tribute or hero wod

Beginner/Scaled: lower weight and/or partner with someone

Rx/Rx+: 45/25

48:00-60:00

5) COOL-DOWN