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

20sec Lying Glute Stretch

10 Scap Wall Slides

5 Infant Squats

—then—

3 Rounds

100m Jog

10 Wall Balls

3 Negative Pull-ups

2) MetCon:

“You’re Welcome”

For Time:

1 mile Run

50 Thrusters

50 Pull-ups

800m Run

25 Thrusters

25 Pull-ups

400m Run

*Pace: Aggressive: 24:00, Solid: 26:00 Limit: 28:00

*mile run should take no longer than 9:00, 800m no longer than 4:30, 400m no longer than 2:30…adjust distances accordingly

Level 1: 800m, 45/35, Ring Rows, 400m, 200m

Level 2: 75/55, Jumping/Banded Pull-ups

Level 3: 95/65

4) COOL-DOWN