1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

30sec Front Plank

10 Banded Glute Bridges

10 Banded Squats

3) Lower Body Strength

Every 2 minutes for 10 minutes (5 sets):

Back Squat

2x6

1x10

2x4

4) MetCon:

As Many Rounds and Reps as Possible in 13 minutes:

15/12 Calorie Row/Bike

2 Deadlift

1 Rope Climb

*alternate between row/bike each round

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

*push hard on the calories, solid singles on deadlift, steady on the rope climbs

Beginner: 12/10 Calories, 185/125, 10 Ring Rows

Intermediate: 275/185, Half or 3/4 Rope Climbs or 10 Ring Rows

Advanced: 315/225

Sport: 365/255, Legless