1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

100m Jog

10 Single Arm DB Bent Over Rows (5 each arm)

10 DB Goblet Squats

3) MetCon:

Partner 5 Rounds For Time:

200m Single DB Goblet Carry

40 Single DB Renegade Rows

40 Wall Balls

*split distance/reps as needed

Pace: Aggressive: 25:00, Solid: 28:00, Limit: 30:00

Beginner: 25/15, 10/8

Intermediate: 35/20, 14/10

Advanced: 50/35, 20/14

Sport: 70/50, 25/20