1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

100m Jog

10 Lunges

10 Double Curls

3) MetCon:

Partner 4 Rounds For Time:

50 Pull-ups

50 Single DB Overhead Lunges

*Every 3 minutes starting at 0:00 complete 20/16 Row or Bike

*split reps/cals as needed with partner

*Pace: Aggressive: 30:00, Solid: 33:00, Limit: 36:00

Beginner: Ring Rows, 25/15

Intermediate: Jumping/banded Pull-ups, 35/20

Advanced: 50/35

Sport: 70/50