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: 3 Rounds

100m jog

10 x Lunges

10 x Single DB Push-up to Row

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Hero WOD “Rene”

7 Rounds For Time:

400m Run

21 x Walking Lunges

15 x Pull-ups (Fitness: Ring Rows)

9 x Burpees

*Wear a Weight Vest (20/14 lb) if wearing one for Murph

*partner up as a scaling option, split reps on run and pull-ups, lunges and burpees synchronized

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