1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) SPECIFIC WARM-UP:
3 Rounds
100m Run
250m Row
*Round 1: easy pace, Round 2: moderate pace, Round 3: hard pace
3) Murph Pre-Test #2:
14 minute time block to complete:
800m Run as fast as possible
1,000m Row as fast as possible
4) MetCon:
As Many Rounds and Reps as Possible in 12 minutes:
12 x Box Jump Overs
18 x Plate Ground to Overhead
24 x Russian Twists
*Pace: Aggressive: 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds
Beginner: 16/12”, 25/10
Intermediate: 20/16”, 25/10
Advanced: 24/20”, 45/25
Sport: 30/24”, 45/25