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

30 seconds x Front Plank

3) Skillz:

10 minute block:

*coaching on rope climbs

Fitness: work on the foot clamp and/or reclamping (see video)

Performance: working on bringing feet up to shoulder/head level for your clamp…what is the fewest pulls you can do to get to the top (7-10 reps within the time block)

Sport: Legless or seated legless (7-10 reps within the time block)

4) MetCon

4 Rounds:

1 minute max Double DB Devil’s Press @Fitness: 25/15, Performance: 35/20, Sport: 50/35

1 minute max Double KB Deadlift @Fitness: 35/26, Performance: 53/35, Sport: 70/53

1 minute max AbMat Sit-ups

1 minute rest

*start people on different stations if needed because of DBs/KBs, everyone resting at the same time

*score is total reps

*Pace: Aggressive: 15 Devils, 30 Deadlift, 30 Sit-ups, Solid: 12 Devils, 24 Deadlift, 24 Sit-ups, Limit: 9 Devils, 18 Deadlift, 18 Sit-ups