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:

100m Jog

10 Back Squats

10 Push Jerks

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-50:00

3) MetCon:

Hero WOD “Bruck”

4 Rounds For Time:

400m Run

24 Back Squats

24 Jerks

*Pace: Aggressive: 22:00, Solid: 25:00, Limit: 28:00

*no more than 2:30 on the run, adjust distance accordingly, 2-3 sets on squats and jerks

Beginner: 300m Run, 95/65, 75/55

Scaled: 135/95, 115/75

Rx: 185/125, 135/95

50:00-60:00

5) COOL-DOWN