0:00-15:00 General Warm-up
15:00-20:00 Transition to MetCon
20:00-55:00 MetCon
55:00-60:00 Cool-down
1) Warm-up:
2 Rounds
10 Iron Crosses
10 Wall Scap Slides
20sec Calf Stretch each side
—then—
3 Rounds
10 PVC Good Mornings
10 Push-ups
5 Hang Power Cleans
2) MetCon:
Partner For Time:
24 Rounds:
1 Deadlift
2 Cleans
3 Handstand Push-ups
*alternate full rounds with partner
—3 minutes rest—
20 Rounds:
4 Sprawl to MB Slam
5 Box Jump Overs
6 Russian KB Swings
*alternate full rounds with partner
*start people on different sections if needed because of class size to barbell availability
*complete your rounds, rest 3 minutes from that point, complete the next set of rounds
*Pace: Aggressive: 27:00 , Solid: 30:00 , Limit: 35:00
*paces include rest time
Level 1: 135/95, 95/65, 20/10, Inchworms, 16/12”, 26/18
Level 2: 185/125, 155/105, Wall Walks, 35/20, 20/16”, 35/26
Level 3: 275/185, 185/125, 50/35, 24/20”, 53/35
3) COOL-DOWN