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:

200m Jog

—then—

3 Rounds

10 x Empty Barbell Front Squats

10 x Empty Barbell Push Press

10 x Empty Barbell Bent Over Rows

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon:

Hero WOD “Bulger”

10 Rounds For Time:

150m Run

7 x Pull-ups (Fitness: Ring Rows, Sport: Chest to Bar)

7 x Front Squats @Fitness: 95/65, Performance: 115/75, Sport: 135/95

7 x Hand Release Push-ups (Fitness: Knee Push-ups, Sport: Handstand Push-ups)

*sport version is what is written as Rx for this Hero WOD

*partner if needed…do the run together, alternate movements for the pull-ups, squats and push-ups

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