0:00-15:00 General Warm-up

15:00-20:00 Transition to MetCon

20:00-45:00 MetCon

45:00-60:00 Cool-down

1) Warm-up:

2 Rounds

10 Iron Crosses

10 Scorpions

10 Glute Bridges

—then—

3 Rounds

10 KB RDLs

10 Squat Jumps

10 Hanging Knee Raises

2) MetCon:

Partner For Time:

100 Russian KB Swings

Partner 1: 50 Toes to Bar

Partner 2: 50 Box Jumps

100 Russian KB Swings

Partner 2: 50 Toes to Bar

Partner 1: 50 Box Jumps

100 Russian KB Swings

*split swings as needed, one person working/one person resting during toes to bar and box jumps…3,2,1, go we split the swings as needed, then partner 1 or 2 begins on their 50 reps when they need to rest the other partner can chip away at their reps, etc. until both have completed 50 reps of their movement, back to swings, then back to same format now on the other movement for each partner…

*Pace: Aggressive: 20:00, Solid: 22:00 Limit: 24:00

Level 1: 26/18, 16/12”

Level 2: 35/26, 20/16”

Level 3: 53/35, 24/20”

4) COOL-DOWN