1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 Thrusters

10 Upright Rows

30sec Front Planks

*empty barbell

3) MetCon:

The Final Countdown: “Winter Break”

23 Synchronized Burpees

100 Air Squats

90 AbMat Sit-ups

80 Calorie Row

70 Push-ups

60 Pull-ups

50 Calorie Bike

40 Toes to Bar

30 Power Cleans

20 Front Squats

10 Wall Walks

24 Synchronized Burpees

*Pace: have some fun with fitness 😁

Beginner: Knees or Hands Elevated Push-ups, Ring Rows, Lying Leg Raises, 95/65, both feet on wall then back down

14-15: Knees or Hands Elevated Push-ups, Jumping/Banded Pull-ups, Hanging Knee Raises, 95/65, 45 degree wall walks (walk up wall to roughly 45 degrees)

16-17: 135/95