1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

2 Wall Walks

10 Barbell Back Rack Lunges @empty barbell

10 Barbell Bent Over Rows @empty barbell

3) MetCon:

“Terrible Tens”

Partner Workout

As Many Rounds and Reps as Possible in 10 minutes:

10 Handstand Push-ups

10 Alt. Pistols

10 Pull-ups

*alternate movements with your partner

—5 minutes rest—

As Many Rounds and Reps as Possible in 10 minutes:

10 Thrusters

10 Burpees

10 Hang Power Cleans

*alternate movements with your partner

*Pace: Aggressive: 10 Rounds, Solid: 8 Rounds, Limit: 6 Rounds

*paces are for each AMRAP

*Push HARD during the 10 minutes, you get 5 minutes of recover in between

Beginner: Double DB Push Press @25/15, Double DB Lunges @25/15, Ring Rows, 65/45

Intermediate: Double DB Push Press @35/20, Double DB Lunges @35/20, Jumping/banded Pull-ups, 75/55

Advanced: 95/65

Sport: Chest to Bar Pull-ups, 115/75