0:00-18:00 General Warm-up
18:00-22:00 Transition to Workout
22:00-50:00 Workout
50:00-60:00 Cool-down
1) Warm-up:
2 Rounds
5 Inchworms
10 Lunge and Rotate
20sec Standing Groin Stretch
—then—
3 Rounds
20sec Hang from Rig
10 DB Goblet Squats
10 Single DB Curl to Press (5 each arm)
2) MetCon:
For Time:
—Buy-in—
200m DB/KB Carry (carry however)
*one partner carries DB, one carries KB, both carrying at the same time
—then—
3 Rounds:
20 Single DB Devil’s Press
40 Russian KB Swings
40 Wall Balls
40 Pull-ups
*split reps as needed
—Cash-out—
200m DB/KB Carry (carry however)
*one partner carries DB, one carries KB, both carrying at the same time (carry opposite implement of first carry)
Pace: Aggressive: 22:00, Solid: 25:00, Limit: 28:00
Level 1: 25/15, 26/18, 10/8, Ring Rows
Level 2: 35/20, 35/26, 14/10, Jumping/Banded Pull-ups
Level 3: 50/35, 53/35, 20/14
4) COOL-DOWN