0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 2 Rounds

200m Run

15 x Air Squats

10 x Sprawls

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Hero WOD “Bert” (done with a partner)

For Time:

50 x Burpees

400m Run

100 x Push-ups (Fitness: Hands elevated)

400m Run

150 x Walking Lunges

400m Run

200 x Air Squats

400m Run

100 x Push-ups (Fitness: Hands elevated)

400m Run

50 x Burpees

*split reps as needed

50:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order