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

10 x Single DB Bent Over Rows (5 each arm)

8 x Single DB Thrusters (4 each arm)

6 x Sprawls

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Hero WOD “Schmalls”

800m Run

—then—

2 Rounds:

50 x Burpees

40 x Pull-ups

30 x Pistols

20 x American KB Swings @Fitness: 35/26, Performance: 53/35

10 x Handstand Push-ups (Fitness: Double DB Push Press)

—then—

800m Run

*partner if needed

*I don't think a vest is needed on this one and on some movements would be awkward, but I know we are getting closer to Murph so I’ll leave it up to you…if you want to make the sport version with the vest

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