1) General Warm-up

Coach’s choice (general stretches, increase core temperature and heart rate)

2) Specific Warm-up:

3 Rounds

10 x Russian Swings

10 x Lunges

10 x Sit-ups

10 x Air Squats

3) MetCon:

Partner 3 Rounds For Time:

80 x Russian KB Swings

60 x Single DB Lunges

40 x Toes to Bar

20 x Single DB Devil’s Squat Clean (burpee then up into a squat clean)

*split reps as needed with partner

*Pace: Aggressive: 23:00, Solid: 25:00, Limit: 28:00

Beginner: 26/18, 25/15, Lying Leg Raises or Hanging Knee Raises

Intermediate: 35/26, 35/20, Hanging Straight Leg Raises

Advanced: 53/35, 50/35

Sport: 70/53, 70/50