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):

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

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

4) MetCon:

4 Rounds:

As Many Rounds and Reps as Possible in 3 minutes:

5 x Touch n’ Go Cleans

100m Run

—1 minute rest—

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

Beginner: 95/65

Intermediate: 115/75

Advanced: 135/95