1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Plate Hops

10 Plate Bus Drivers

10 Plate Squats

3) MetCon:

6 Rounds For Time:

100m Single KB Front Rack Carry

15 Burpees to Plate

20 Plate Ground to Overhead

*Pace: Aggressive: 18:00, Solid: 20:00, Limit: 22:00

*find a pace and maintain throughout

Beginner: 26/18, 10 Burpees, 25/10

Intermediate: 35/26, 25/10

Advanced: 53/35, 45/25

Sport: 70/53, 45/25

4) Accessory Strength:

4x10 Single DB Floor Press each arm

4x15 Band Face Pulls