1) GENERAL WARM-UP:

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

2) Specific Warm-up:

3 Rounds

10 Lunges

10 KB Upright Rows

20 Lateral Hops over KB

3) MetCon:

Dirty 30: “Kettlepulls”

30 Rounds For Time:

4 KB Goblet Lunges

4 Burpees over KB

2 Strict Pull-ups

Pace: Aggressive: 28:00, Solid: 31:00, Limit: 35:00

Beginner: 26/18, Up Downs, 4 Ring Rows

Intermediate: 35/26, Chest to Bar

Advanced: 53/35

Sport: 70/53, 1 Bar MU