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

15:00-20:00

Explanation and Set-up for next section

20:00-50:00

3) MetCon: “Climb outta Hell” (one of our Dirty 30 workouts)

Partner For Time: 30 minute time cap

1 Round:

50 x Single DB Devil’s Press @Fitness: 35/20, Performance: 50/35, Sport: 70/50

2 Rounds:

40 x AbMat Sit-ups (Sport: Weighted @20/14)

40 x Burpees

3 Rounds:

30 x Weighted Sit-ups @Fitness: 14/10, Performance: 20/14, Sport: GHD Sit-ups

30 x Box Jumps @Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

4 Rounds:

20 x Toes to Bar (Fitness: Hanging Straight Leg Raises)

20 x Burpee Box Jump Overs @@Fitness: 20/16”, Performance: 24/20”, Sport: 30/24”

*split all reps as needed with your partner

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