1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

20 x Flutter Kicks

20 seconds x Handstand Hold (Beginner/Intermediate: 20 x Shoulder Taps)

3 Skill Endurance:

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

15 seconds x Max Unbroken Toes to Bar (Beginner: Lying Leg Raises, Intermediate: Hanging Straight Leg Rails)

30 seconds x Max Distance Handstand Walk (Beginner: Plank Walks, Intermediate: Wall Walks)

4) MetCon:

4 Rounds

As Many Rounds and Reps as Possible in 2 minutes:

3 x Touch N’ Go Cleans (must keep barbell in your hands for all 3)

20 x Double Unders

—1 minute rest-

*pick up where you left off each round

*Pace: Aggressive: 12 rounds, Solid: 10 rounds, Limit: 8 rounds

Beginner: 95/65, Line Hops

Intermediate: 135/95, Single Unders

Advanced: 155/105