1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Single Arm KB Bent Over Rows (5 each side)

10 KB RDLs

10/8 Calorie Row

3) Conditioning:

Every 4 minutes for 20 minutes:

500m Row

*time for multiple people to use the same rower within the time frame, hard pace, try to stay consistent each interval

4) MetCon:

5 Rounds For Time:

5 Deadlift

15 Wall Balls

*Pace: Aggressive: 5:00, Solid: 6:00, Limit: 7:00

Beginner: Around 75-80% of your deadlift max, 10/8

Intermediate: Around 75-80% of your deadlift max, 14/10

Advanced: 275/185, 20/14

Sport: 315/225, 25/20