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

2 Rope Pulls

10 Squat Jumps

10 Russian KB Swings

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Skillz: Rope Climbs and Box Jumps

3 Rounds (12 minutes):

1 minute Max Rope Climbs

1 minute rest

1 minute Box Jumps

1 minute rest

*this is the time go to for a new PR! (higher height or working Touch-N-Go reps)

34:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

12 Alt. DB Snatch

12 Push-ups

12 Renegade Rows (6 each arm)

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

Beginner: 25/15, Knees or Hands Elevated Push-ups

Scaled: 35/20, Knees or Hands Elevated Push-ups

Rx: 50/35

Rx+: 70/50

55:00-60:00

5) COOL-DOWN