1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

20 seconds x Bar Hang from rig

10 x Single DB Rows (5 each arm)

10 x Sit-ups

3) Skillz: Toes to Bar/Pull-ups

Alternating Every Minute on the Minute for 15 minutes (5 sets each):

Barbell Pullovers x 6

Banded Leg Lowering x 12 (6 each leg)

Plate Holds x 30 seconds

4) MetCon

As Many Rounds and Reps as Possible in 10 minutes:

6 x Single DB Hang Squat Cleans @Fitness: 50/35, Performance: 70/50, Sport: 100/70

30 x Double Unders (Fitness: 60 x singles)

*keeping with the theme of going heavier on the DB, even if that is between levels

*Pace: Aggressive: 10 rounds, Solid 8 rounds, Limit 6 rounds