1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

Lateral Lunges x 10 (5 each way)

Ring Rows x 10

3) Skill Strength: Pistols/Pull-ups

Alternating Every Minute on the Minute for 12 minutes (6 sets):

DB Goblet Lateral Lunges x 8 (4 each way)

Barbell Bent Over Rows x 8

4) MetCon:

12 Rounds For Time:

5 x Toes to Bar

3 x Handstand Push-ups

1 x Squat Clean

*Pace: Aggressive: 10:30, Solid: 12:00, Limit: 13:30

Beginner: Lying Straight Leg Raises, Double DB Push Press (heavy enough that 3 is challenging), 135/95

Intermediate: Hanging Straight Leg Raises, Modified HSPU (10-45# plate under AbMat), 155/105

Advanced: 185/125