0:00-10:00
1) GENERAL WARM-UP:
2 Rounds
Banded Good Mornings x 10
Banded Curls x 10
Banded Tricep Pressdowns x 10
—then—
2 Rounds:
10 x PVC on back lunge with twist
10 x Dead Bugs
10:00-17:00
2) Specific Warm-up
3 Rounds
10/8 x Calorie Row/Bike
10 x Thrusters @empty barbell of PVC
17:00-22:00
Explanation and Set-up for next section
22:00-48:00
3) MetCon:
Partner For Time:
4 Rounds:
50 x Wall Balls
50/40 x Calorie Row
*split reps as needed
—Cash-out—
100 x Air Squats
*Pace: Aggressive: 20:00, Solid: 23:00, Limit: 26:00
Level 1: 10/8
Level 2: 14/10
Level 3: 20/14
48:00-60:00
5) COOL-DOWN