1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds:

10/8 Calorie Row

30sec Front Plank

10 Squat Jumps

3) Conditioning:

7 Rounds:

45sec Calorie Row

1:15 Rest

4) MetCon:

As Many Rounds and Reps as Possible in 12 minutes:

24 Single Arm KB Swings

48 Double Unders

*Every 2 minutes beginning at 0:00, 1 Rope Climb

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

Beginner: 26/18, Line Hops, 10 MB Slams

Intermediate: 35/26, Single Unders, half or 3/4 rope climb

Advanced: 53/35

Sport: 53/35, swings and dubs must be unbroken, Legless rope climb