1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

30sec Wall Sit

20 Mountain Climbers

20 Shoulder Taps

3) Conditioning:

Every 3 minutes for 18 minutes:

1 minute Max Distance Bike

*time for multiple people to use the bike within the time frame

4) MetCon:

As Many Rounds and Reps as Possible in 9 minutes:

5 Power Snatch

12 Pull-ups

15 AbMat Sit-ups

*Pace: Aggressive: 6 Rounds, Solid: 5 Rounds, Limit: 4 Rounds

Beginner: 75/55, Single KB Upright Rows @26/18

Intermediate: 95/65, Jumping Pull-ups

Advanced: 115/75

Sport: 135/95