1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) Specific Warm-up:
3 Rounds
100m Jog
10 Wall Balls
3 Negative Pull-ups
3) MetCon:
“You’re Welcome”
For Time:
1 mile Run
50 Thrusters
50 Pull-ups
800m Run
25 Thrusters
25 Pull-ups
400m Run
*Pace: Aggressive: 22:00, Solid: 24:00 Limit: 26:00
Beginner: 800m, 45/35, Ring Rows, 400m, 200m
Intermediate: 75/55, Jumping/Banded Pull-ups
Advanced: 95/65
Sport: 115/75, Chest to Bar