1) GENERAL WARM-UP:

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

2) Specific Warm-up:

4 Rounds

10/8 Calorie Bike/Row

10 Sit-ups

3) MetCon:

Partner

45sec Calorie Row

15sec Transition

45sec MB Slams

15sec Transition

45sec MB Up and Overs

15sec Transition

45sec MB Ground to Over Shoulder

15sec Transition

45sec MB Russian Twists

1:15sec Transition

15min Calorie Bike to match reps completed from all exercises combined between you and your partner…example if you each got 15 reps of each movement that would be a total of 150 calories you need to get in the 15 minutes. The goal is to pace to complete the cals in the 15th minute.

*Pace: N/A