1) General Warm-up

2 Rounds

Lying Glute Stretch x 20 seconds each side

Hamstring stretch x 20 seconds each side

Quad Stretch x 20 seconds each side

—then—

2 Rounds

Infant Squats x 5 (VIDEO)

Up dog x 20 seconds

Down Dog x 20 seconds

2) Specific Warm-up:

3 Rounds

10 x Russian Swings

10 x Lunges

10 x Sit-ups

10 x Air Squats

3) MetCon:

Partner 3 Rounds For Time:

80 x Russian KB Swings

60 x Single DB Lunges

40 x Toes to Bar

20 x Single DB Devil’s Squat Clean (burpee then up into a squat clean)

*split reps as needed with partner

*Pace: Aggressive: 23:00, Solid: 25:00, Limit: 28:00

Beginner: 26/18, 25/15, Lying Straight Leg Raises or Hanging knee raises

Intermediate: 35/26, 35/20, Hanging Straight Leg Raises

Advanced: 53/35, 50/35

Sport: 70/53, 70/50