1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) Specific Warm-up:
3 Rounds
20 Line Hops
10 Air Squats
5 Up Downs
3) MetCon:
30 Rounds For Time:
80’ Shuttle
4 DB Goblet Squats
2 Single DB Devil’s Press
*Pace: Aggressive: 30:00, Solid: 33:00, Limit: 36:00
*20’ zones, 4 lengths for the shuttle runs
Beginner: 25/15 and/or Partner, alternate full rounds
Intermediate: 35/20 and/or Partner, alternate full rounds
Advanced/Sport: 50/35