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 Ring Rows

10 x Push-ups

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Hero WOD “Gallant”

For Time:

1 mile run with MB @20/14

60 x Burpee Pull-ups (Fitness: Burpee to MB Over Shoulder)

800m run with MB @20/14

30 x Burpee Pull-ups (Fitness: Burpee to MB Over Shoulder)

400m run with MB @20/14

15 x Burpee Pull-ups (Fitness: Burpee to MB Over Shoulder)

*partner if 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