0:00-15:00 General Warm-up

15:00-20:00 Transition to MetCon

20:00-53:00 MetCon

53:00-60:00 Cool-down

1) Warm-up:

3 Rounds

100m Jog

10 Single Arm DB Bent Over Rows (5 each arm)

10 DB Goblet Squats

2) MetCon:

Partner 5 Rounds For Time:

200m Single DB Goblet Carry

40 Single DB Renegade Rows

40 Wall Balls

*split distance/reps as needed

Pace: Aggressive: 25:00, Solid: 28:00, Limit: 30:00

Level 1: 25/15, 10/8

Level 2: 35/20, 14/10

Level 3: 50/35, 20/14

4) COOL-DOWN