1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

100m Jog

30sec Front Plank

30sec Wall Sit

3) MetCon:

Hero WOD “Loredo”

6 Rounds For Time:

24 Air Squats

24 Push-ups

24 Lunges

400m Run

*Pace: Aggressive: 28:00, Solid: 31:00, Limit: 35:00

Beginner: Knees or hands elevated push-ups, 12 reps of each 200m run

Intermediate: Knees or hands elevated push-ups, 18 reps of each 300m run

Advanced: As is

Sport: As is