1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 Plate Bus Drivers

10 Plate Squats

20 Scissor Kicks

3) MetCon:

Saucer Sled (Weight Plate only)

For Time:

100m run

2 each leg Plate Bulgarian Squats (hold plate wherever)

3 Push-ups on plate

4 Plate Drags

5 Burpee to Plate

6 Plate Lunges (hold wherever)

7 Plate Sit-ups

8 Plate Ground to Overhead

9 Plate Squats

10 each way Russian Twists

11 Weighted Hollow Rocks

12 Plate Box Step-overs (hold wherever)

*FORMAT: done just like the song…do 100m run , then 2 Bulgarian squats each leg and 100m run, then 3 push-ups on the plate and 2 Bulgarian squats each leg and 100m run…etc.

*Pace: have some fun with fitness 😁

Beginner: 10

14-15: 25/10

16-17: 45/25