0:00-10:00

1) GENERAL WARM-UP:

2 Rounds

PVC Ankle x 10 each side

PVC Good Mornings x 10

PVC Pass throughs x 10

—then—

2 Rounds

Banded Curls x 10

Banded press downs x 10

100m jog

10:00-17:00

2) Specific Warm-up

3 Rounds

10 x Barbell Curls

10 x Barbell Floor Press

20 x Lateral Hops over Barbell

17:00-22:00

Explanation and Set-up for next section

22:00-52:00

3) MetCon:

Hero WOD “Scooter”

Partner As Many Rounds and Reps as Possible in 30 minutes:

30 x Double Unders

15 x Pull-ups

15 x Push-ups

100m Run

*alternate full rounds with your partner

*very important to pick the appropriate level for each person so that work to rest ratio is as close to 1:1 as possible

*Pace: Aggressive: 16 Rounds, Solid: 14 Rounds, Limit: 10 Rounds

*as written this workout ends with 5 minutes to work to a partner deadlift, this has been taken out for the sake of class

Level 1: Line or Plate Hops, Barbell Bent Over Rows, Knees or hands elevated push-ups

Level 2: Single Unders, Jumping/banded pull-ups, Knees or hands elevated push-ups

Level 3: as is

52:00-60:00

5) COOL-DOWN