1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10 KB Goblet Squats

10 KB RDLs

20 Flutter Kicks

3) MetCon:

Named Workout “Fat Amy”

For Time:

50 Air Squats

10 Burpees

40 Sit-ups

10 Burpees

30 Lunges

10 Burpees

20 American Swings

10 Burpees

10m Bear Crawl

10 Burpees

20 American Swings

10 Burpees

30 Lunges

10 Burpees

40 Sit-ups

10 Burpees

50 Air Squats

*Pace: Aggressive: 17:00, Solid: 19:00, Limit: 21:00

Beginner: Sprawls, 26/18

Intermediate: 35/26

Advanced: 53/35

Sport: 70/53