0:00-15:00 General Warm-up

15:00-20:00 Transition to MetCon

20:00-47:00 Metcon

47:00-60:00 Cool-down

1) Warm-up:

2 Rounds

20sec Straight arm stretch on rig

20sec Lat Stretch on rig

20sec Kneeling Hip Flexor Stretch

—then—

3 Rounds

2 Wall Walks

10 Barbell Back Rack Lunges @empty barbell

10 Barbell Bent Over Rows @empty barbell

2) MetCon:

“Terrible Tens”

Partner Workout

As Many Rounds and Reps as Possible in 10 minutes:

10 Handstand Push-ups

10 Alt. Pistols

10 Pull-ups

*alternate movements with your partner

—5 minutes rest—

As Many Rounds and Reps as Possible in 10 minutes:

10 Thrusters

10 Burpees

10 Hang Power Cleans

*alternate movements with your partner

*Pace: Aggressive: 10 Rounds, Solid: 8 Rounds, Limit: 6 Rounds

*paces are for each AMRAP

*Push HARD during the 10 minutes, you get 5 minutes of recover in between

Beginner: Double DB Push Press @25/15, Double DB Lunges @25/15, Ring Rows, 65/45

Scaled: Double DB Push Press @35/20, Double DB Lunges @35/20, Jumping/banded Pull-ups, 75/55

Rx: 95/65

4) COOL-DOWN