0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

Calf Stretch x 20 seconds

Plate Drags x 10 (5 each way)

Plate Bus Drivers x 20 (10 each way)

Plate Hops x 20

10:00-17:00

2) Specific Warm-up:

3 Rounds

50m DB Carry

10 x Double DB Curl to Press

10 x Sit-ups

17:00-22:00

Explanation and Set-up for next section

22:00-57:00

3) MetCon:

Partner For Time:

400m Sandbag Carry

100 x Alternating DB Snatch

100 x Pull-ups

400m Sandbag Carry

100 x Single DB Hang Clean & Jerks

100 x V-ups

400m Sandbag Carry

*split reps/meters as needed

*first come first serve for your choice of machine for calories

*Pace: Aggressive: 30:00, Solid: 34:00, Limit: 38:00

Level 1: 80/60 cals, 80 reps on everything, 25/15, Ring Rows, Sit-ups

Level 2: 35/20, Jumping/Banded Pull-ups, Lying Straight Leg Raises

Level 3: 50/35

57:00-60:00

5) COOL-DOWN