1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 American KB Swings

10 Ring Rows

20 Scissor Kicks

3) MetCon:

15 Rounds For Time:

6 DB Sit-ups

6 Alt. DB Snatch

1 Rope Climb

*Pace: Aggressive: 18:00, Solid: 19:30, Limit: 21:00

*DB on chest for sit-ups

Beginner: No weight on Sit-ups, 25/15, 6 MB Slams @20/15

Intermediate: 35/20, Half or 3/4 Rope Climb or 6 MB Slams @35/20

Advanced: 50/35

Sport: 70/50

4) Optional Accessory Work

8-minute time block:

Weighted Planks 4x30sec

Prone Ts 4x10