0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

Foam Roll Quads x 20 seconds

Foam Roll Hamstrings x 20 seconds

Foam Roll Wall Squats x 10

PVC Lat Stretch x 10

PVC Pass Throughs x 10

PVC Around the Worlds x 10

*you can partner up and have one person start with the PVC and one with the foam roller, then switch

10:00-17:00

2) Specific Warm-up:

3 Rounds

100m Jog

10 x DB Goblet Squats

5 x Sprawls

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) ) MetCon:

Hero WOD “Helton”

3 Rounds For Time:

800m Run

30 x Single DB Squat Cleans

30 x Burpees

*Pace: Aggressive: 24:00, Solid: 27:00, Limit: 30:00

Level 1: Partner and split reps as needed, 25/15, Sprawls

Level 2: Partner and split reps as needed and/or 35/20

Level 3: 50/35

52:00-60:00

5) COOL-DOWN