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 Rack Lunges

10 Push Press

10 Barbell Bent Over Rows

*empty barbell

17:00-22:00

Explanation and Set-up for next section

22:00-55:00

3) MetCon:

Games Workout “Atalanta” done in teams of 2-3

For Time:

1 Mile Run

100 Handstand Push-ups

200 Alt. Pistols

300 Pull-ups

1 Mile Run

*Pace: Get after it and see what happens :)

Beginner: Teams of 3, split distance as needed, break up the reps/movements however you want (Example: 20 rounds of 10 Double DB Strict Press @25/15, 20 Double DB Lunges @25/15 and 30 Ring Rows), split distance as needed

Scaled: Teams of 3 straight through, Seated Double DB Strict Press @35/20, Double DB Lunges @35/20, Jumping/Banded Pull-ups

Rx: Teams of 2, split distance as needed, break up the reps/movements however you want (Example: 20 rounds of 10 HSPU, 20 Pistols and 30 Pull-ups), split distance as needed

Rx+: Teams of 2, must be done straight through, split reps as needed

55:00-60:00

5) COOL-DOWN