0:00-7:00

1) GENERAL WARM-UP:

2 Rounds:

Walkouts x 5 (walk out to push-up, do push-ups, walk hands back to feet)

Down dog with calf stretch x 10 each side

—then—

2 rounds

20 x Line Hops

20 second hang from rig

20 seconds handstand against wall (front plank if needed)

7:00-10:00

Explanation/set-up of next section

10:00-15:00

2) SPECIFIC WARM-UP:

3 Rounds

30 seconds x wall sit

10 x Double DB Push Press

10 x Ring Rows

15:00-20:00

Explanation/set-up of next section

20:00-55:00

3) MetCon:

Partner 20 RFT:

7/5 x Calorie Bike

7 x MB Slams

7 x Pull-ups

*alternate full rounds with partner

*once again, push hard on your rounds and be a good partner…work to rest should be close to 1:1 if everyone chooses the appropriate level for them, good education to work on choosing your intensity level, remember that levels are specific to each movement, if you have to scale one thing that doesn’t mean you have to scale everything

*Pace: Aggressive: 28:00, Solid: 31:00, Limit: 35:00

Beginner: 6/4 cals, 25/15, Ring Rows

Intermediate: 35/20, Jumping/banded pull-ups

Advanced: 50/35

Sport: 50/35, chest to bar

55:00-60:00

Cool-down